Sunday 5.2.21

5 Rounds:
• Short Loop
– 50m Single Dumbbell Waiters Walk, Right Arm
• 50m Single Dumbbell Waiters Walk, Left Arm
• 50m Single Dumbbell Front Rack Carry, Right Arm
• 50m Single Dumbbell Front Rack Carry, Left Arm
20 Sit Ups

– Aim for that first round to be no longer than 5 1/2 minutes. If it is…seriously cut something, weight reps or distance.

Scoring: Time

Saturday 5.1.21


35 minute AMRAP
Partner A: Short Short Loop Run
Partner B:
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
– Partner A will pick up where Partner B leaves off.
– Wear a weight vest if you want

Scoring: Rounds + Reps

Friday 4.30.21

Deadlift for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep
#6: 1 rep
#7: 1 rep
– Let’s build to a heavy single but Let’s be SMART!

Scoring: Load


10-minute Ladder
10 Wall Balls
10 Double Unders
10 Wall Balls
20 Double Unders
10 Wall Balls
30 Double Unders
10 Wall Balls
40 Double Unders
-keep going up by 10 on the Dubs
-Single Under = 2xs Dubs

Scoring: Rounds + Reps

Thursday 4.29.21

15 minute AMRAP
Short Short Loop
1 Rope Climb

Rest 3 minutes

12 minute AMRAP
Short Loop
10 Alternating Renegade Rows with Push Ups
10 Monster Sit Ups with Dumbbell

Rest 3 minutes

9 minute AMRAP
800m Run then
AMRAP
10/10 Single OH Dumbbell Lunges
10 Dumbbell Burpees

Scoring: Rounds + Reps

Wednesday 4.28.21

5 minute AMRAP
27 Power Snatches
27 Burpees
27/21 Calorie Row

5 minutes Rest

5 minute AMRAP
21 Power Snatches
21 Lateral Burpees over Bar
27/21 Calorie Row

5 minutes Rest

5 minute AMRAP
15 Power Snatches
15 Bar Facing Burpees
27/21 Calorie Row

Bar Weights:
Round1: (95/65) Masters55+ (65/45)
Round1: (115/85) Masters55+ (65/45)
Round1: (135/95) Masters55+ (65/45)

Scoring: Reps

Tuesday 4.27.21

Power Cleans every 3 minutes:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
– Start moderate and try to climb in weight each set
– RX would be Unbroken sets of Power Cleans but feel free to scale and go with singles when it gets heavy
– 1 Set of Strict Handstand Push Ups or Seated Dumbbell Presses after each set

Scoring: Load


15 minute AMRAP
30 Double Unders
10 Deadlifts
30 Double Unders
10 Hang Cleans
30 Double Unders
10 Push Jerks

– 30 Dubs = 50 Single Unders
– RX (135/95), Masters 55+ (95/65)

Scoring: Rounds + Reps

Monday 4.26.21

4 Rounds, Every 3 minutes:
100m Double Dumbbell Farmers Carry
5 Back Squats
– Back Squats to be done at 85% of last weeks heavy 5 Back Squats
– These are not done for time. This is NOT a race. Just get work done.
– Dumbbell RX: (50/35) , Masters 55+ (35/20)


25-15-10
Box Jump Overs
Toes to Bar
Double Dumbbell Thrusters

– RX: (50/35) , Masters 55+ (35/20)
– 17 minute time cap

Scoring: Time

Sunday 4.25.2021

10 minute AMRAP
10 Box Step Ups with KB
10 KB Drags
5/5 Single Legged Deadlifts w KB


800m Run
20 Burpee Box Jump Overs
40 Kettlebell Swings
80 Double Unders
100 Sit Ups
80 Double Unders
40 Kettlebell Swings
20 Burpee Box Jump Overs
800m Run
– Sub 160 Single Unders for Dubs
– Normal Weight on KBS (24kg/16kg)

Scoring: Time