314 Week of 4/27
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4/224/234/244/254/264/27
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WarmupWarmupWarmupWarmupWarmupWarmup
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1000m RowArm CirclesSlow 400m Run3 Minute Row500m RowSpealler Warmup
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DislocatesArm Swings100' High Knees Skip30 Mountain Climbers20 Lunges
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Arm SwingsBow BendsModerate-Slow 100' Run Back10 Snap To Hollow20 Russian TwistsSkill
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20 Ring RowsTrunk Twists100' Reverse High Knees Skip10 Supermans20 Glute BridgesKipping Pullups
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20 Pushups3 RoundsModerate100' Run BackT-Hips/T-Glutes20 Cat/Cow- Gymnastics Kip
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20 Air Squats10 R. KBS Moderate-Fast 200m RunBand Good Mornings20 Air Squats- Butterfly Kip
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10 Kipping Swings10 Goblet SquatsBanded X-Walks10 Bow/Bends
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10 Ring Dips10 R. TwistsSpeedLeg SwingsThen, Workout
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10 Front Squats4 Rounds10 Straight Leg DeadliftsFrom CF Linchpin
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5 Strict PullupsStrength/Skill100' Sled Push 135/90Strength10 Front Squats
Monster Mash from 3/11/19 and 4/28/14
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5 HSPUKB FlowSprint Back to StartDeadliftAmrap 12 minutes of:
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5 OHS2 Minute AMRAPSprint Back to Sled3x5 @ 75% of 1RMStrength1 Round of "Mary"
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Row100' Sled PushThen, Static Holds1 Round of "DT"
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StrengthKneel and Clean- Rest as Needed Between
5x8 Hip Thrusts (use towel or 2)
6 Sets of 15 Second Hold
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Front SquatPress and Stand5x8 Single Leg RDLAlternated with 15-30s Hang From Pullup BarFor time:
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5 @ 50%Switch Hands and RepeatWorkout- Use BB and Landmine or KB400m run
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3 @ 70%Rest 1 Minute5 Minute Ladder- Hang on to rig if neededWorkout30 Calories, Rowing
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1 @ 80%
Repeat for 4-6 x 2 Minute AMRAPs
2 WB 20/14- Alternate w/Hip Thrusts"Sup Bro?!"20 Burpees over rower
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1 @ 90%2 Hang Power Snatch 95/6530 Minute EMOM
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1 @ 102%Workout2 BurpeesWorkoutMinute 1: 20 Bicep Curls4 Rounds for time of:
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- Keep going up if you can!5 Rounds- Add 2 Reps Each Round"Helen"Minute 2: 20 DB Shoulder Raises3 Squat Cleans, 205/135
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8 Clean & Jerks 135/95- Rest 2 Minutes 3 RoundsMinute 3: 20 Box/Bench Dips15 Kettlebell Swings, 53/35
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Workout8 Box Jumps 24/20
- Repeat for 3 x 5 Minute AMRAPs
400m Run Minute 4: 20 DB Fly45 Double-unders
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400m Run8 T2B- Scale to 2 x 5 Minute AMRAPs21 KBS 53/35Minute 5: Admire Muscles in Mirror
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10 Deadlifts 135/8530 Double Unders12 Pullups- Repeat for 6 Rounds*Rest 5 minutes between workouts.
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400m RunMobility*Adv - All out for 3 rounds. Rest 3 Minutes and do 2 more rounds.- Weights should be light
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8 Deadlifts 185/125CashoutSmash Calves on BB
- Workout requires a gallon of water and no sleeves
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400m RunFrom Kari PearceSmash Hips on KB
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6 Deadlifts 225/1553 Sets of 3 Rounds
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400m Run10 Flutter Kicks on Each Side
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4 Deadlifts 275/185
5 Alternating V-Ups on Each Side
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400m Run
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2 Deadlifts 315/225
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*Adv Men: 225-275-315-365-405
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*Adv Women: 125-155-185-225-275
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Back SquatSnatchCleanEndurance/KBSquat
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