Core
50 ab roll outs
3 Rounds
2min amrap:1min of work
A)40 Lunges
20 V – Ups
*remaining time max dubz
B)40 lunges
20 H.R. Push Ups
*remaining time max Dubz
10 Turkish Get-ups -then…
3rds…
25 Jump rope
10 RKBS
10 KB SDL
10 Plank Pull thrus w/ KB
Calf/Achillies stretch w/ KB
TABATA
Tabata KBS
90s to complete 1 Suicide
Tabata Goblet Squat
90s to complete 1 Suicide
Russian Twists
90s to complete 1 Suicide
KB G2O
90s to complete 1 Suicide
10min AMRAP
150m Row
5 Jumps over Rower 10 Step ups on Box
Core: 3x30s Partner Leg Throw (Partner 1
lays on back & grabs ankles of partner 2. P1 lifts legs up to P2 who tries to push them to the ground while P1 fights it)
5 Rds -4min:2min
250/200m Row 10 Burpee BJO Run 200m
5 Rounds
400m run
5 Thrusters 135/95
10 C2B Pull-Ups
15 Box jumps
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Alfredo”
Teams of 2
50 Power Cleans 155/105
50 Pull ups
500m Row
50 DeadLifts 185/115
50 dips
50 cal Bike
50 Power Cleans 155/105
50 Pull ups
500m Row
Warm up coaches choice
400m run
21-15-9
BB clean and jerk (95/55)
Burpee over the bar
400m run
15-12-9
DL
Box jumps
400m run
12-9–6
BB (45/35)
Curl
Press
400m run
Core coaches choice
Every 5min for 25min
200m run
30 wall balls.
20 Alt DB Snatches 50/35
10min amrap
12/9 cal bike
10 S2OH 135/95
20 v-Ups
Rest 2min
10min amrap
15/12 cal Row
12 Burpees
10 Front Squats 135/95
Warm up partner row
10 my climber
10 jumping jacks
10 scorpions
5rds
15 DB thrusters
7 pull ups
4 rds
500m row
15 KB G2OH
8 push ups
3rds
10/8 cal bike
20 jumping lunges
10 dips
2rds
5 man makers
20 sit ups
1 rds
50 wall balls
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