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Saturday 4-13-19

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“Champion”
For Becky Conzelman
Survived by her Husband Jim, her two children Kylie and Tyler, and her parents
Mike and Bev.

2 Rounds
25 HSPUs
20 Deadlifts (135#/95#)
15 OHS (135#/95#)
10 burpee box jump overs (24″/20″)
800m Run

Intermediate / 55+ RX
2 Rounds
25 push press (95#/65#)
20 DL (95#/65#)
15 OHS (95#/65#)
10 burpee box jump overs (24″/20″)
800m Run

Beginner
2 Rounds
25 Push press (45#/35#)
20 DL (45#/35#)
15 OHS (PVC Pipe)
10 burpee box step overs (24″/20″)
400m Run

Thursday 4-11-19

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Buy in: Run 1 mile

Then…

3 Rounds
10 strict Ring Dips
20 single arm KB Thrusters (10 each arm) (53#/35#)

Intermediate / 55+ RX
3 Rounds
7 strict Ring dips
20 single arm KB thrusters (10 each arm) (35#/26#)

Beginner
3 rounds
7 push ups or knee push ups
10 single arm DB Thrusters (5 each arm) (light)

Wednesday 4-10-19

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Find a Max (10 minutes)
12 DL + 9 Hang power Cleans + 6 Shoulder to overhead
*Once the bar leaves the floor it must be touch and go on the DL’s,
unbroken on the HPC, and can not come down until 6 shoulder to OH has been completed. Failing anywhere in the complex is a 0 for the lift

Then…

AMRAP 10 MIN
100 double unders
10 DL (use weight from complex)
5 bar facing burpees

Intermediate / 55+ RX
AMRAP 10 MIN
70 double unders
10 DL
5 Bar facing burpees

Beginners
AMRAP 10 MIN
50 single unders
10 DL (75#/55#)
5 bar facing burpees

Monday 4-8-19

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3 Rounds (30 minutes)
2 min max rope climbs
2 min max backwards sled drag (back and forth inside gym)(heavy grind)
2 min max distance farmers carries outside (HEAVY each arm)
2 min max burpee box get overs (chest height)
2 min max sandbag over shoulder (heavy)

Intermediate / 55+ RX
SAME

Beginner
SAME

Friday 4-5-19

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AMRAP 15 MIN
60 KB Swings (53#/35#)
50 calorie assault bike, row, ski erg, C2 bike, or burpee
40 T2B
30 hang cleans (135#/95#)
20 strict HSPUs

55+ RX
AMRAP 15 MIN
60 KB Swings (35#/26#)
50 calorie assault bike, row, ski erg, C2 bike, or burpee
40 T2B
30 hang cleans (95#/65#)
20 Hand release push ups

Intermediate / Scaled division
AMRAP 15 MIN
60 KB swings (53#/35#)
50 calorie assault bike
40 knee raises
30 hang cleans (95#/65#)
20 hand release push ups

Beginner
AMRAP 10 MIN
30 russian KB swings (26#/18#)
20 calories on equipment
15 sit ups
10 hang power cleans (45#/35#)
5 knee push ups

Wednesday 4-3-19

By: 0

TEST
Max UB Strict Ring Dips

Then…

AMRAP 7 MIN
5-4-3-2-1
Squat Clean (225#/155#)
Ring Muscle up
*If athlete completes round of 1 before time expires, start round of 5 again.

55+ RX
AMRAP 7 MIN
5-4-3-2-1
Squat Clean (155#/105#)
CTB Pull up

Intermediate / Scaled division
AMRAP 7 MIN
5-4-3-2-1
Squat Clean (135#/95#)
Jumping Ring Muscle up

Beginner
AMRAP 7 MIN
5-4-3-2-1
Hang squat Clean (45#/35#)
*Form focus, take your time each rep
Tough ring rows