314 Week of 4/29
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
4/294/305/15/25/35/4
2
WarmupWarmupWarmupWarmupWarmupWarmup
3
Slow 250m RowCatalyst Warmup400m Run3 Minute Row400m RunSpealler Warmup
4
Arm Circles/Arm SwingsWrist Circles 10-15 Each Direction500m Row30 Mountain Climbers30 Jumping Jacks
5
Trunk TwistElbow Circles 10-15 Each Direction20 Mountain Climbers10 Snap To Hollow20 WindmillsSkill
6
Bow BendsSeal Swings 10-1520 Situps10 Supermans20 Mountain ClimbersKipping Pullups
7
Moderate 250m RowOver and Backs 10-1520 R. KBST-Hips/T-Glutes20 T-Glutes- Gymnastics Kip
8
10 Kipping SwingsFreestyle Bounce 10-1515 Air SquatsBand Good Mornings20 T-Hips- Butterfly Kip
9
10 PushupsArm Circles 10-15 Each Direction15 A. KBSBanded X-Walks3 Rounds Cindy
10
10 Air Squats
Trunk Rotations 10-15 Each Direction
10 LungesLeg SwingsWOD
11
Hard 250m RowHip Circles 10-15 Each Direction10 KB Thrusters (5/Side)StrengthTommy Mac
12
10 PullupsBow & Ben 10-15StrengthFarmer's Carry2 Rounds For Time
13
Banded X-Walks Knee Circles 10-15 Each DirectionEndurance WorkoutDeadlift10 x 50' Carry @ 1.5 BW12 Burpees
14
Banded Good MorningsLeg Swings 10-153 Rounds2x5 @ 80% of 1RM12 Thrusters (115/75 lb)
15
Squatting Ankle Stretch 10-30s30 KB Sumo Deadlift 70/53Then, Workout12 Burpees
16
StrengthRussian Baby Maker 10-30s 25 Situps5x5 Deadlift w/Pause at Knee5 Rounds12 Power Snatches (115/75 lb)
17
Back SquatThen, 20 WB 20/14- Start @ 50%10 Single Arm DB Row Per Side12 Burpees
18
4x10 @ 55%Burgener Warmup15 T2B- Increase up to 70% if able20 Floor Press 135/9512 Push Jerks (115/75 lb)
19
10+ @ 55%10 Burpee Box Jumps 24/20- Focus on flat back20 BB Bicep Curls12 Burpees
20
- Focus on formSnatch800m RunAlternate w/20 Russian Twists w/WB20 Tricep Push Downs (Band or Machine)12 Hang Squat Cleans (115/75 lb)
21
- Weight evenly spread on feet3 Position Snatch20 Bent Over Reverse DB Fly12 Burpees
22
- Knees track over feetHigh Hang (Hip)CashoutWorkout12 Overhead Squats (115/75 lb)
23
- Keep chest UpHang (At or Below Knee)Partner AbsFrom CFNE "Big Clean Complex"
24
Ground6 Sets for Max Load
25
Workout- Beginners: 3 x High Hang
High Hang Clean + Hang Clean + Clean + Push Press
26
Partner Angie
- Intermediate: High Hang + 2 x Hang
High Hang Clean + Hang Clean + Clean + Push Jerk
27
100 Pullups- Work up to heavy complex
High Hang Clean + Hang Clean + Clean + Split Jerk
28
100 PushupsOne set consists of all 12 reps
29
100 SitupsWorkoutEach set consists of 12 reps, without dropping the bar (if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar). Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).
30
100 Squats15 Minute AMRAP
31
- 400m Run After Each Movement30 Double Unders
32
- Split Reps20 Cal Row
33
- Focus on Pushup Form10 OHS 95/65
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
Back SquatSnatchCleanEndurance/KBSquat
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...