Tuesday, 5/8/18
WOD
3 Minute AMRAP:
18 Burpee Box Jumps (24/20)
18 Front Squats (95#/65#)
Max Calorie Row
Rest 3 Minutes
3 Minute AMRAP:
15 Burpee Box Jumps (24/20)
15 Front Squats (115#/85#)
Max Calorie Row
Rest 3 Minutes
3 Minute AMRAP:
12 Burpee Box Jumps (24/20)
12 Front Squats (135#/95#)
Max Calorie Row
Rest 3 Minutes
3 Minute AMRAP:
9 Burpee Box Jumps (24/20)
9 Front Squats (155#/105#)
Max Calorie Row
Monday, 5/7/18
Wod
“Grace”
For Time:
30 Clean and Jerks (135#/95#)
Rest til the 10 minute mark
1 Mile Run
Friday, 5/4/18
Gymnastics Strength
3×18 Strict Handstand Push Ups
*Rest 90 Seconds
WOD
10 Minute AMRAP:
15 Wall Balls (20#/14#)
15 Calorie Row
*Increase by 5 reps every round
Thursday, 5/3/18
WOD
Teams of 3 (Relay Style):
9 Minute AMRAP:
10 Hip Extensions
100’ Farmer Carry (70#/53#)
30 Double Unders
Rest 2 Minutes
9 Minute AMRAP:
10 GHD Sit Ups
100’ Front Rack Carry (53#/35#)
30 Double Unders
Wednesday, 5/2/18
WOD
For Time:
35/30 Calorie Bike
27 Chest to Bar Pull Ups
21 Power Snatch (115#/85#)
15 Overhead Squats (115#/85#)
9 Squat Snatch (115#/85#)
Tuesday, 5/1/18
Accessory Work
3×10 Single Leg RDL
WOD
7 Minute AMRAP:
Burpees to the Bar
*EMOM 10 Toes 2 Bar
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#)