Tuesday, 4/30/19
Strength
3×4 Front Squats @70%
WOD
3 Minute AMRAP:
20/16 Calorie Row
20 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Row
15 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Row
10 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)
Monday, 4/29/19
WOD
5 Rounds:
10 Dumbbell Hang Clean and Jerks (50#/35)
30 Double Unders
10 Dumbbell Hang Clean and Jerks (50#/35)
30 Double Unders
Core Strength
4 Super Sets:
15 V Ups
30 Russian Twist
Friday, 4/25/19
WOD
“Randy”
For Time:
75 Snatches (75#/55#)
Conditioning
4x400m Run
*One Every 4 Minutes
Thursday, 4/25/19
WOD
10 Minutes to find 1rm of the complex:
5 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
Wednesday, 4/24/19
Strength
3×6 Back Squat @65%
WOD
For Time:
30/24 Calorie Bike
30 Back Rack Lunges (115#/85#)
30 Box Jump Overs (24″/20″)
30 Back Rack Lunges (115#/85#)
30/24 Calorie Bike
Tuesday, 4/23/19
WOD
For Time:
25-20-15-10
Dumbbell Snatch (50#/35#)
Toes to Bar
Burpees to Bar
Gymnastics
7 Minute EMOM:
2 Rope Climbs
Monday, 4/22/19
Accessory Work
3×10 (Each Leg) Lateral Step Ups
WOD
Every 3 Minutes for 4 Rounds:
30/25 Calorie Row
Max Strict Handstand Push Ups
Friday, 4/19/19
Strength
3×6 Front Squats @65%
WOD
“Helen”
3 Rounds:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull Ups
Thursday, 4/18/19
WOD
10 Minute EMOM:
3 Hang Snatch
Gymnastics Skill
10 Minute Handstand Walk Practice
Wednesday, 4/17/19
Partner WOD
16 Rounds (Alternating):
12/10 Calorie Row
50’ Overhead Plate Walking Lunge (35#/25#)
10 Burpees to Plate