TODAY'S WORKOUT

4/23/19

AMRAP x 20:00 4/4x KB Snatch (53/35) 75m Shuttle Walk Back To Start 2 Mile Run Loop 3-4 Rounds 10x Barbell Rollouts 10/10x Single Leg Glute Bridge

4/22/19

10:00 to Find a 1RM Craig Special 5 Rounds EMOM 2x Craig Special @ 85% of Part 1 6 Rounds 5x Bulgarian Split Squat - Increase to HBD 3x Weighted Pull Ups - Increase to HBD Pigeon Stretch GRIND FOR 15:00 5x Backwards Sandbag Drag @ 80/60 10x Slasher @ 35/26 2x Sandbag...

4/20/19

6-4-2 Bent Over Barbell Row 10-8-6-4-2 Toes To Bar Ring Dips into 2-4-6-8-10 Hollow Rocks x2 Push-ups 5 Rounds 25m Prowler Push (at a heavy weight) Rest 60 sec

4/19/19

FIND A MAX BENCH PRESS 2x BENCH PRESS @ 85% of Part 1 LAT & PEC STRETCH 3x Hang Squat Clean (Increase HBD) 4/2x Strict Pull Ups Hip Flexor Stretch 10:00 of Constant Running, Rowing, Or Biking. *If you have extra time, just run 3 miles at a moderate...

4/18/19

4 Rounds of: 1:00 Sandbag Get Up > Medball Get Up 1:00 Touch/Jump/Touch 1:00 Prone To Sprint (Wall to Wall) 12:00 GRIND 20/20 Standing Founder 20/20 Kneeling Founder 10x Good Morning @ empty bar > unloaded Hip Girdle Mobility / Foam Rolling

4/17/19

2x Front Squat @ 85% 1RM Elevated Pigeon Stretch 6 Rounds (or 10:00) Rope Climb 4x Mr Spectacular Lat & Pec Stretch EMOM x 5:00 5x Power Snatch @ 65/45 5x Burpees EMOM x 5:00 30 Seconds 40 Foot Shuttle 30 Seconds Rest *set cones 40 ft apart. back and forth. touch...

4/16/19

Grind in 30:00 800m Run 100yd Sled Push or drag @ Moderate 800m Row 50/50yd 1-arm Farmer’s Carry 3-4 Rounds of: 1:00 Jump Rope Variation of Choice 10/10x Russian Twists 10/10x Pallof Press 20/20/20 Plank 3 Rounds 12x Stiff Leg Sumo DL 12x Dual DB Bent over Row 20x...

4/15/19

Find a 1RM of Power Clean + Push Press (1+1) 2x Power Clean + Push Press (1+1) @ 85% of Part 1 Hip Flexor Stretch 5 Rounds (E2M) 5x Back Squats, Increase to HBD 8x DB/KB Floor Press, Increase to HBD Pigeon Stretch GRIND FOR 15:00 5/5x Kneeling Plate Half Moon 5/5x KB...

4/12/19

Part 1 = Test Weightlifting (Part 2 for Blue III+ ) or Make Up Front Squat or Deadlift or 6x3 Snatch Part 2 = Make Up API OR 3 Rounds for time of 20x Walking Lunges 30x Wall Ball Shots 40x Box Jumps > Step Ups *15:00 Cap

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