11 APRIL 2017
3RFT:
300m Row
200m Run
Rest 2:00 between rounds
EMOMx10:
Odd: 7 TTB + 7 OHS 115/85# (95/65#)
Even: 7 Bar Facing Burpees + 7 TTB
*Chose a # of reps you can finish in the minute.
10 APRIL 2017
Spring Break Hours
Mon-Thur: 5:30am 9:30am 5:30 and 6:30pm
Fri: 5:30am 9:30am 4:30-6:30pm
27-21-15-9
Power Snatch 75/55#
Wall Ball
Calorie Row
8 APRIL 2017
Teams of 4
20min AMRAP
One person at each station rotate when station ahead clears
10 DB man makers
25 wall ball shots
400m run
5 Burpee MU (ring or bar) (Scale: Burpee pull ups)
At 20:00
5min AMRAP Row for calories
Score: total reps + total calories
7 APRIL 2017
1×5 Deadlift
3 RFT
12 Power Cleans 135/95#
12 Chest-to-Bar Pull-ups
12 Jerks 135/95#
12 Toes-to-Bar
Sweat Class
22 min AMRAP
10 Squats
10 Pushups
40 DU’s
10 Lunges (each leg)
10 Toes to Bar
1 Hill Run or 250m Row
6 APRIL 2017
All Classes
AMRAP 20
Teams of 3
7 KBS 70/53#
7 Box Jumps 24/20″
7 Burpees
Shuttle Sprint
*Partner A completes full round while B and C rest.
Core Work
5 APRIL 2017
Over Head Squat – Build to a heavy single
Snatch Balance – Build to a heavy single
Squat Snatch – Build to a heavy single
Sweat Class
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans
100 Toes to Bar
50 Squat Cleans
75 Burpees over Bar
100 Calorie Row
4 APRIL 2017
All Classes
3 Rounds:
50 Double-Unders
20 Wall balls 20/14#
then…
16 Cal Row
17 Cal Bike
18 Burpees
2 Rounds:
50 Double-Unders
20 Wall balls 20/14#
then…
11 Cal Row
12 Cal Bike
13 Burpees
1 Round:
50 Double-Unders
20 Wall balls 20/14#
then…
5 Calorie Row
6 Cal Bike
7 Burpees
*Row Bike and Burpees may be done in any order
3 APRIL 2017
Power Snatch + OHS
2+2 @ 60%
2+2 @65%
2+2 @70%
2x (2+2) @ 75%
Then:
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks 135/95# or Snatches 115/75#
*Strict Cindy = 5 Strict Pull-ups, 10 Push-ups and 15 Squats
Sweat Class
4 Rounds
Min 1: 1 Round Cindy
Min 2: 12/10 Bike Calories
Min 3: DB Snatches
Rest 5 Minutes
Teams of 2
5 RFT
Alternate 200m Sprints on Rower
