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Month: April 2019

Tuesday April 30


On the 0:00… “Tres Leches” Part #1
30 Clean and Jerks (135/95)
On the 10:00… “Tres Leches” Part #2
30 Kipping HSPU
30 Bar Muscle-Ups
On the 20:00… “Tres Leches” Part #3
1 Mile Run

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Monday May 29


2 Rounds: (*40min Cap)
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

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Saturday April 27th


“Tip Toe” 
For Time:
200 Meter Run, 21 TTB, 21 Burpees
200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpees

Obstacle Course Race Training (6:45am – 8:00am; open to all members and drop-ins!)
4 rounds of:
Station #1:
00:00 – 04:00 => 100m farmer carry (53/35#), 10 BJ (24/20″), 5 pull-ups, 1 rope climb
04:00 – 05:00 => ME burpees
05:00 – 06:00 => rest
Station #2:
00:00 – 04:00 => 400m run, 1 wall climb, 1 spear throw, 1 monkey bar ascent
04:00 – 05:00 => ME bike (cals)
05:00 – 06:00 => rest
– Score rounds completed of 4 minute routine and total reps of burpees and bike calories (e.g. 7 + 140)

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Thursday April 25th

3 rounds for time of:
500-m row
100 double-unders
20 thrusters
Men: 65 lb.
Women: 45 lb.

Stamina Training (6:00pm – 7:30pm; open to all members and drop-ins!)
10 rounds for time of:
10 Power Snatch
10 Overhead Squats
10 Push Press
10 Back Squats
10 Hanging Power Cleans
200m run
– Weight => 95/65#

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Saturday April 20th

In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24″/20″)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24″/20″)
40 Clusters (135/95)

Obstacle Course Race (OCR) Training (6:45 – 8:00am; open to all members and drop-ins!):
Break class into two teams.  There will be multiple team challenges (see below):
Challenge #1: First team to finish 100 pull-ups, 200 push-ups & 300 air squats
Challenge #2: Highest reps wins, 5 mins of burpees
Challenge #3: Highest reps wins, 8 mins of 100m sled drags (115#; 2 sleds per team)
Challenge #4: Highest reps wins, 5 mins of rope climbs (2 ropes per team)
Challenge #5: Highest total weight wins, 8 mins of back squats off rack with 100# & 75# bars (at least 2 bars per team depending on team size)
Challenge #6: First team to finish 500 WB’s (20/14#)
Teams with most wins a reward…find out at class 😉 

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