April 2018

Bench Press: E3MOM 10 – 10 – 10 – 10 “Aerobic Annie” by DB For Time: 500m Row or 1.2K Bike 50 Double Unders 50 Military Anchored Sit-Ups RX+ GHD Sit-Ups 400m Run or 1K Bike 40 Double Unders 40 Military Anchored Sit-Ups RX+ GHD Sit-Ups 300m Row or .8K Bike 30 Double Unders 30 Military Anchored Sit-Ups […]

Back Squat build up for 20 Rep Max E3MOM 5 to 10 – 5 – 2 – 1 – 20rep max attempt For Time: 2 – 4 – 6 – 8 – 10 Reps of: Hang Squat Cleans 95/65 RX+ 115/75 MRX 75/55 Handstand Push-Ups RX+ Strict REST 3 minutes 10 – 8 – 6 – 4 –

“Danny” 20 min AMRAP: 30 Box Jumps 24/20″ MRX 20/18″ 20 Push Press 115/75 MRX 95/65 30 Pull-Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni

Build Up to a 2RM Bear Complex (1 rep of the following in order) E3MOM x 5 Sets 1 Power Clean to 1 Front Squat or 1 Squat Clean to 1 Push Press or Jerk (split or power) or Thruster to 1 Back Squat to 1 Back Rack Push Press or Jerk (split or power) or

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88 / 70 / 55 / 45 / 35 / 25lbs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar or Bar V-Ups Rest 2 minute/rotate Tabata Box Jumps 34 / 30 / 24 / 20

Pull-Up/Muscle-Up & HSPU Training EMOM x 14 min Odd Min = 1-10 reps (based on ability) Ring Muscle-Ups, Bar Muscle-Ups, Chest to Bar Pull-ups, Pull-ups, Weighted, Strict , Chin-up etc Even Min = 1-10 reps (based on ability) Handstand Push-Up, Strict HSPU,Parallette HSPU, Free-Standing or Handstand Walks, Scaled any fashion to work HSPU i.e. 1-2 wall

Bench Press build up for 20 Rep Max E3MOM 5 to 10 – 5 – 2 – 1 – 20rep max attempt “What Goes Up Must Come Down” by DB For Time: Double Unders 20 – 40 – 60 – 40 – 20 Barbell Push-Ups 10 – 20 – 30 – 20 – 10 Front Squats 5 –

2018 Online Qualifier Event 1: For Time: 4 Thrusters 135/95 MRX 95/65 1 Rope Climb 15’ 8 Thrusters 2 Rope Climbs 12 Thrusters 3 Rope Climbs OR 2018 Online Qualifier Event 4: 5 Minute AMRAP of: 9 HSPU 6 Bar Facing Burpees 3 Snatch 165/115 MRX 115/80 OR Both

SumoDeadlift E2:30MOM 8 – 8 – 5 – 4 For Time: 400m Run or Row or 1km Assault Bike 21 Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 400m Run or Row or 1km Assault Bike Rest 2min 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 400m Run or Row or 1km Assault Bike 21 Russian Kettlebell Swings Rest

EMOM Activator: 1st min: 200m/150m row 2nd min: 10/8 burpees 3rd min: 10 ball slams 4th min: rest repeat for a total of 2 rounds 2018 Online Qualifier Event 3 20 Minute AMRAP of: 50 WBS 20/14 10’/9′ MRX 20/10 9′ 14-15 14/10 9′ 100 Double Unders 50′ Handstand Walk 100 Double Unders 50 Calorie Row 100 Double Unders 50′ Handstand Walk