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
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
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
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#)