314 Week of 4/15
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4/154/164/174/184/194/20
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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 Bends
Moderate-Slow 100' Run Back
10 Snap To Hollow20 Russian TwistsSkill
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20 Ring RowsTrunk Twists
100' Reverse High Knees Skip
10 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 SquatsObject Carry10 Straight Leg Deadlifts800m Run
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5 Strict PullupsStrength/Skill- Start at base lineStrength10 Front SquatsRest 3 Minutes
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5 HSPUKB Flow
- Carry one item at a time down
Deadlift"TNT" from CFNE
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5 OHS5 Rounds
- Carry one item at a time back
4x5 @ 70% of 1RMStrength
30 Power Snatches 95/65
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Single KB Squat Clean- Box, Sandbag, and WBThen, Static Holds30 Clean and Jerks
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StrengthCurl in Squat- Goal is speed
5x8 Hip Thrusts (use towel or 2)
6 Sets of 15 Second Hold30 Thrusters
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Front SquatTricep Press- Repeat for 8 total rounds5x8 Single Leg RDL
Alternated with 15-30s Hang From Pullup Bar
Rest 3 Minutes
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2-2-2-1-1-1- Rest 30s and repeat for 10 sets- Use BB and Landmine or KB800m Run
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Start ~80% and increase as able
Workout- Hang on to rig if neededWorkout
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Then, Workout5 Rounds- Alternate w/Hip ThrustsRunning Annie
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Snatch8 Minute AMRAP15 Power Snatch 75/5550-40-30-20-10
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5x110 SDHP 75/5525 SitupsWorkoutDouble Under
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- Start @ 80% and increase if able
10 Box Jump Overs 20" 35 Double UndersFrom CFNESitup
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10 Pullups"Tip Toe”400m Run After Each
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Workout2 Minute RestCashout21-18-15-12-9-6-3
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10 Rounds6 Minute AMRAP1000k Row200 Meter Run
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200m Run8 Reps of each- Not all out, but hardToes to Bar
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10 WB 20/142 Minute RestBurpees
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2 Power Cleans 185/1254 Minute AMRAP
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6 Reps of Each
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Cashout
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From Kari PearceMobility
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3 Sets of 3 Rounds
Shoulder Stretch w/Band on Bar
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10 Flutter Kicks on Each Side
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5 Alternating V-Ups on Each Side
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Back SquatSnatchCleanEndurance/KBSquat
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