Month: April 2018

Monday, 4/30/18

Strength

5 Minute EMOM:
3 Squat Cleans
*Drop from the top each rep

WOD

“Erica”
3 Rounds:
400m Run
5 Ring Muscle Ups
10 Clusters (155#/105#)
*15 Minute Time Cap

Friday, 4/27/18

Strength

Every 2 Minutes for 4 Sets:
8 Back Squats

WOD

4 Rounds:
20/18 Calorie Row
25/20/15/10 Handstand Push Ups

Thursday, 4/26/18

WOD

Teams of 3/ 5 Minute Stations:
1) Low Sled Push (45#/25#)
2) 100m KB Farmers Carry (70#/53#)
3) Reverse Sled Walk (3-45’s/3-35’s)
4) Barbell Front Rack Walk (155#/105#)
5) Axel Bar Deadlift (185#/135#)

Wednesday, 4/25/18

Accessory Work

3×10 Alternating Renegade Rows

WOD

For Time:
50′ DB Front Rack Walking Lunge (50#/35#)
15 Bar Muscle Ups
50′ DB Front Rack Walking Lunge (50#/35#)
12 Bar Muscle Ups
50′ DB Front Rack Walking Lunge (50#/35#)
9 Bar Muscle Ups
50′ DB Front Rack Walking Lunge (50#/35#)

Tuesday, 4/24/18

WOD

15 Minute AMRAP:
300m Run
30 Wall Balls (20#/14#)
15 Push Press (95#/65#)

Monday, 4/23/18

WOD

“Isabel”
For Time:
30 Snatches (135#/95#)

Core Conditioning

Alternating EMOM for 10 Minutes:
Odd: 12/10 Calorie Bike
Even: 12 GHD Sit Ups

Friday, 4/20/18

WOD

“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups

Thursday, 4/19/18

WOD

20 Minute AMRAP:
200′ Box Push (45#/35#)
100′ Single Arm Overhead Carry (53#/35#)
200m Run with Med Ball (20#/14#)

Wednesday, 4/18/18

Accessory Work

4×10 Lateral Step Ups

WOD

For Time:
40 DB Snatch (50#/35#)
50/40 Calorie Bike
40 DB Snatch (50#/35#)

Tuesday, 4/17/18

Skill Work

3 Sets:
:40 on/:20 off
Max Double Unders

WOD

3 Rounds:
400m Run
21 Toes 2 Bar
12 Strict Handstand Push Ups