29 April

Training Session (AM) 930a

A. Tested Daily Workout
For Time:
100 Flutter Kicks (4-Count)
80 Plyo Squats
60 Lateral Lunges
40 Push-up Palm On Wall Hold
20 Burpees To High Target
*B/W Every movement complete 20, 1-Arm Mountain Climbers
*15:31

B. Core Finisher
30 Seconds Work - 30 Seconds Rest, x3
Heels To Heaven
Tuck Pulse
Super Dog

Training PM Session (1230p)

A. Back Squat
6-6-6-6
245/275/295/295

B. Front Squat
5-5-5-5
185/225/245/245

28 April

Training Session (11a)

A. 12m Amrap:
10-20-30....
Air Squats
KB Shrugs

B. 12m Amrap:
10-20-30....
Push-Ups
Ring Rows

C. Hang Power Clean x3 - Jerk x1
*185/205/215/225/235/245/255

D. Deadlift, 5-4-3-3
290 - 320 - 350 - 395
*Deadstop

27 April

Training Session (1p)

A. 150 Pushups

B. 100 Strict Pullups

C. Core Finisher (9m)

26 April

Training (930a)

A. Box Squats, 4 Reps
*205-235-275-275-275

B. Front Squats, 4x5
*185 - 215 - 255 - 255

C. For Time:
100 DB Walking Lunges (35#)
100 Banded Bicep Curls
100 Overhead Tricep Presses (Cable)
100 Renegade Rows (50/Arm) (35#)
*20:03

24 April

Training (1030a)

A. Mobility (30m)

B. For Time:
400m Row/Ski or 20 Cal Bike
20 Burpees (1 Person Works)
400m Row/Ski or 20 Cal Bike
19 Burpees (Synchro)
400m...continue until 1 Burpee
*35:25
*With DP

23 April

Training (1130a)

10 RFT:
10 WB (20)
10 SDLHP (95)
*8:32

22 April

Training Session (930a)

A. Daily Demo At Donnie's
Every 2m For 20m
30 Second Stone Chair
20 Toe Touches In Push-Up Position
10 Split Squats (5/Side)
*Max Push-Ups In Remaining Time
*With A Vest
*150 Pushups (20/15/15/15/10/10/15/15/15/20)

B. Squat Cleans, Build To Heavy Single
*285

C. 30 Squat Cleans @ 185#
*Doubles (Team of 4)
25 Squat Cleans @ 235#
*Single - Single (Team of 3)
15 Squat Cleans @ 255#
*Singles

21 April

Training Session (930a)

A. Mobility Live

B. Power Clean + Jerks
Every 2m
3 PC + 1 Jerk
*225 For 6 Sets

C. Deadlifts (Deadstop)
*305-325-350-375

D. Every Minute For 24m
Even: 10 Strict Pullups x4 - 10 C2B Kipping x4 - 10 Chin Over Pullups x4
Odd: 12 Pushups Superman - 12 Reg Pushups - 12 Reg Pushups
*All Done With Vest

20 April

Training Session (1220p)

A. Mobility (20m)

B. Every 2m For 40m 
Even: 500m Row
Odd: 500m Ski
*Complete

C. SA Suitcase Carry
*98# x75 Yards x4 Sets

D. SA OHD Carry
*Reds x2
*White x2

19 April

Training Session (9a)

A. Back Squats, 10 Reps
*185/235/255/275/305

B. Front Squats, 4x5
*185/225/245/255

C. Lunges, 12 Reps Total (6/leg)
*135/135/135/135

D. GH Raises

E. Tris

18 April

Training Session 

With Reagan
Power Cleans
1-1-1-1-1
*275

10-8-6-4-2
Power Cleans
Synchro Bar Facing Burpees
*8:31
*275

17 April

Training Session

For Time: 
You Go - I Go
500-400-300-200-100
Row

Then: 
30-25-20-15-10
Bike Cals

Then: 
500-400-300-200-100
Ski 

*30:15

16 April

Training Session (930a)

A. Mobility Live

B. Bis/Tris

15 April

Training Session AM (930a)

Weekly IG Live Workout
Every 3m For 30m
1:15 Work
1:45 Rest
20 Second Hollow
20 Switch Lunges
Max Gorilla's in remaining time
*14 Gorilla's Per Round

Core Finisher
30-20-10
Leg Lifts Over
In/Outs
Hollow Hold (Seconds)


Training Session PM (12p)

A. Back Squats, 10-10-8-8
*225-240-255-275

Front Squats, 4x5
*195-205-225-225

14 April

Training Session (1230p)

A. "Murph" Prep
800m Run
50 Pullups
100 Pushups (Superman Standard)
150 Air Squats
800m Run
*W/Vest
*23:15

B. Power Clean and PJ, 6x1
*250 For All

C. Deadstop DL, 4x5
*275/305/325/355

13 April

Training Session (1230p)

A. Back Squats
8@245
8@255
6@295
6@315
*Complete

B. Front Squats
5@195
5@225
5@240
5@260
*Complete

C. Grip Work
Heavy Farmers Walks

12 April

Training Session (930a)

A. 1.25 Mile Run W/Vest

B. 2 rounds

15 back extensions

20 ghd's

400/300m No Leg Ski

+

DB DL - SHRUG - DL

10-20-10

+

50 Heavy U/B Swings

400/300m No Leg Ski

+

Every 30 Seconds For 10:00

1 heavy power clean

+

Triceps

+

Completed 55 Strict Pullups and 125 Pushups

10 April

Training Session (AM) 730a

A. Tested Endurance Workout
200m Run
20 Lateral Lunge Jumps
200m Run
18...Continue with 200m Runs and -2 Lateral Lunge Jumps
*14:05

B. 6m Cooldown Run

Training Session (PM) 1230p

A. Deadlifts, 4x5
*275/295/315/315

B. 10m Amrap
Fireball Over The Shoulder + Carries

8 April

Training Session (930a)

A. Live At Home Workout
EMOM For 20m
6 Jump Squats
7 Up-Downs
8 Plyo Skiers
*Complete

B. Bullet-Proof Shoulders

C. Back Squats
10-8-8-8-8
225 - 245 - 255 - 275 - 295
*Complete

D. Front Squats
5-5-5-5
295 - 205 - 225 - 225
*Complete

7 April

Training Session (1130a)

A. Pink Loop Run W/Vest

B. 25 Second Hill Sprint W/Vest
Rest 2m, x10

C. Power Clean - Power Clean + Jerk
*225/225 - 225/225 - 225x2/225 - 225x2/225 - 225x3/225 - 225x7-225

D. Deadstop Deadlifts
275x5 - 295x5 - 315x5 - 335x5

E1. Incline DB x10
E2. Cable Low - High x10
Rest 2m, x2

6 April

Training (1230p)

A. Back Squats
10-8-6-6-6
225/245/255/275/295
*Complete


B. Front Squats
5-5-5-5
195 - 225 - 240 -240 
*Complete

C1. Filly Press
*Blues x10/Side

C2. Cossack Squats
*1 Blue, x10

2 Sets Each


*Completed 100 Strict Pullups Throughout the 4 Hour Period

3 April

Training Session (1p)

40m EMOM
Min 1: 12 Cal Bike
Min 2: 15 Burpees
Min 3: 15 DB Thrusters (35#)
Min 4: 50 Du's 
*Complete - Terrible

2 April

Training Session (930a)

Thursday Mobility
+ 
Bis/Tris

1 April

Training (930a)

IG Live At Home Workout

20M AMRAP: 10 BURPEES 10 BURPEES 25 SHOULDER TAPS 10 BURPEES 25 SHOULDER TAPS 50 SWITCH LUNGES 10 BURPEES 25 SHOULDER TAPS 50 SWITCH LUNGES 100 BICYCLE CRUNCHES 10 BURPEES 25 SHOULDER TAPS 50 SWITCH LUNGES 100 BICYCLE CRUNCHES 150 AIR SQUATS
*4+310


3 ROUNDS NOT FOR TIME: 15 S/L GLUTE BRIDGE - EACH LEG 15 LYING ABDUCTIONS - EACH LEG