Author: Andrew Darby

Tuesday April 9th

Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

“Doce”
AMRAP 4, resting 4:00 between:
21/15 Calorie Row
15 Power Cleans
9 Burpee BJO (24″/20″)

Round 1 – 155/105
Round 2 – 135/95
Round 3 – 115/80

Monday April 8th

Snatch
EMOM x 12

Rest 2:00 between sets.

“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

Friday April 5th

“Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (95/65)

1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks

RX + (135/95)

Thursday April 4th

15 Minutes of Ring Dip Practice

“Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

Wednesday April 3rd

“Dead Broke”
0:00-5:00
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

5:00-10:00 Rest

10:00-15:00
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

15:00-20:00 Rest

Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box – 24″/20″

Tuesday April 2nd

Snatch Complex
EMOM 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch

“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch (75/55)
Toes-to-Bar
Burpees

Monday April 1st

“King Kong”

3 Rounds For Time
1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups

Saturday March 30th

”Southeast”

Teams of 3
1 Mile Burden Run (50/30)
Then
9 Rounds:
5 Deadlifts (225/155)
10 Wall Balls (20/14)
15/12 Cal Row
Then
1 Mile Burden Run (50/30)

Friday March 29th

Snatch Complex
Ever :90 x 10
Hang Power Snatch
Power Snatch
Overhead Squat

“Wall-E”
AMRAP 12:
3 Strict Pull Ups
5 Power Snatches (75/55)
7 Overhead Squats (75/55)

RX + 3 Ring Muscle Ups (115/85)