Month: April 2019

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