Friday, 4/28/17
Strength
5×5 Push Press
*Climb in weight each set
WOD
4 Rounds:
5 Muscle Ups
10 Front Rack Lunges (135#/95#)
50 Double Unders
April 2017
Thursday, 4/27/17
“Pick a Skill Day”
WOD
12 Minute AMRAP:
200m Run
12 Handstand Push Ups
12 Toes 2 Bar
Wednesday, 4/26/17
Strength
15 Minutes to work up to a heavy 3 rep Overhead Squat
WOD
21-15-9
Kb Swings (70#/53#)
Calorie Assault Bike
Tuesday, 4/25/17
WOD
6-9-12-9-6
Bar Facing Burpees
Hang Power Cleans (135#/95#)
Chest 2 Bar Pull Ups
Core Stability
3×10 GHD Sit Ups
*3 second hold at parallel
Monday, 4/24/17
WOD
“Fight Gone Bad”
3 Rounds:
1:00 ME Wall Balls (20#/14#)
1:00 ME Sumo Deadlift High Pull (75#/55#)
1:00 ME Box Jumps (20″)
1:00 ME Push Press (75#/55#)
1:00 ME Calorie Row
1:00 Rest
Friday, 4/21/17
Strength
5×5 Strict Press
*increase weight each set
WOD
1 Mile Run
30 Toes 2 Bar
90 Double Unders
20 Toes 2 Bar
60 Double Unders
10 Toes 2 Bar
30 Double Unders
Thursday, 4/20/17
“Pick a Skill”
WOD
“Bring Sally Up Squat Challenge”
Back Squats (135#/95#)
Wednesday, 4/19/17
WOD
“Diane”
21-15-9
Deadlifts (225#/155#)
Handstand Push Ups
Rest 7 Minutes…
Conditioning
2k Row For Time
Tuesday, 4/18/17
WOD
4 Minute AMRAP:
50 Wall Balls (20#/14#)
30 Ab Mat Sit Ups
Max Calorie Bike
4 Minute Rest
4 Minute AMRAP:
40 Wall Balls (20#/14#)
40 Ab Mat Sit Ups
Max Calorie Bike
4 Minute Rest
4 Minute AMRAP:
30 Wall Balls (20#/14#)
50 Ab Mat SIt Ups
Max Calorie Bike
Grip Strength
3x200m Farmers Carry (53#/35#)
Monday, 4/17/17
Gymnastics Strength
5 Minute EMOM
6 Strict Pull Ups
WOD
12 Minute AMRAP:
15 Hang Power Snatches (75#/55#)
10 Burpee Box Jump Overs (24″/20″)