Month: April 2018

Monday, 4/16/18

Olympic Lifting

8 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean

WOD

8 Minute AMRAP:
1 Power Clean (155#/105#)
12 Wall Balls (20#/14#)
*Add 1 Power Clean Each Round

Friday, 4/13/18

WOD

“Rowing Nancy”
5 Rounds:
400m Row
15 Overhead Squats (95#/65#)

Thursday, 4/12/18

WOD

3 Rounds:
1:30 Max Reps Bench Press (115#/85#)

Rest 30 Seconds

1:30 Max Distance KB Front Rack Carry (53#/35#)

Rest 30 Seconds

1:30 Max Reps DB Burpee Box Step Overs (50#/35#)

Rest 30 Seconds

Wednesday, 4/11/18

Gymnastics

1:00 on/1:00 rest for 4 Sets:
Max Distance Handstand Walk
or…
Max Effort Wall Walks

WOD

3 Minute AMRAP:
12/10 Calorie Bike
12 DB Hang Clean and Jerk (50#/35#)

3 Minute Rest

3 Minute AMRAP:
18/15 Calorie Bike
18 DB Hang Clean and Jerk (50#/35#)

Rest 3 Minutes

3 Minute AMRAP:
24/20 Calorie Bike
24 DB Hang Clean and Jerk (50#/35#)

Tuesday, 4/10/18

WOD

For Time:
200m Run
27 Wall Balls (20#/14#)
27 Toes to Bar
200m Run
21 Wall Balls (20#/14#)
21 Toes to Bar
200m Run
15 Wall Balls (20#/14#)
15 Toes to Bar
200m Run
9 Wall Balls (20#/14#)
9 Toes to Bar
200m Run

Monday, 4/9/18

Olympic Lifting

Power Snatch
2×2 @65%
2×2 @70%
2×2 @75%

WOD

5 Rounds:
50 Double Unders
10 Power Snatch (95#/65#)

Friday, 4/6/18

Strength

10 Minutes to work up to a Heavy Front Squat

WOD

“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips

Thursday, 4/5/18

WOD

8 Minute AMRAP:
2/2 Kb Hang Snatch (53#/35#)/20 Double Unders
4/4 Kb Hang Snatch (53#/35#)/20 Double Unders
6/6 Kb Hang Snatch (53#/35#)/20 Double Unders
*Continue climbing the ladder by 2 each arm

Rest 2 Minutes

8 Minute AMRAP:
2 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
4 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
6 Med Ball Clean Over the Box (30#/20#)+Burpee Over the Box (30″/24″)/100m Run
*Continue climbing the ladder by 2 each round

Wednesday, 4/4/18

Gymnastics Skill

Every 30 Seconds for 5 Minutes
1 Rope Climb

WOD

Death by Calorie Row
*Starting at 10/6 Calories
*Increase by 2 reps every minute

Tuesday, 4/3/18

Core Strength

3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute After Each Set

WOD

For Time:
90 Air Squats
30 Deadlifts (185#/135#)
60 Air Squats
20 Deadlifts (185#/135#)
30 Air Squats
10 Deadlifts (185#/135#)