Thursday, 4/18/24
Strength
Every 2 Minutes for 10 Minutes:
5 Snatch Grip Push Press + 1 Snatch Balance
WOD
For Time:
5-4-3-2-1
Power Cleans (185#/125#)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
Thursday, 4/18/24
Strength
Every 2 Minutes for 10 Minutes:
5 Snatch Grip Push Press + 1 Snatch Balance
WOD
For Time:
5-4-3-2-1
Power Cleans (185#/125#)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
Wednesday, 4/17/24
WOD
For Time:
1,000m Run
1 Minute Rest
800m Run
1 Minute Rest
600m Run
1 Minute Rest
400m Run
1 Minute Rest
200m Run
Gymnastics
8 Minute EMOM:
1-5 Ring Muscle Ups
Tuesday, 4/16/24
Strength
5 Sets of the Complex:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
WOD
For Time:
15-12-9-6-3
Devil’s Press (50#/35#)
45-36-27-18-9
Sit Ups
Monday, 4/15/24
WOD
15 Minute EMOM:
Minute 1: 10 Back Squats (185#/135#)
Minute 2: Max Air Squats
Minute 3: Recovery Bike
Accessory Work
4 Sets:
10 Dumbbell Bulgarian Split Squats (Each Leg)
10 Dumbbell Single Leg RDL’s (Each Leg)
Friday, 4/5/24
WOD
3 Rounds For Max Reps:
1:00 Deficit Push Ups
1:00 Ring Rows
1:00 Ring Dips
1:00 Calorie Row
1:00 Rest