Thursday, 5/4/17
“Pick a Skill Day”
WOD
90-72-54
Double Unders
30-24-18
Kb Box Step Ups (53#/35#)
Wednesday, 5/3/17
Strength
8 Minute EMOM:
3 Back Squats
*Pick one weight for all 8 sets
WOD
4 Minute AMRAP:
600m Row
Max Handstand Push Ups
Rest 4 Minutes
3 Minute AMRAP:
400m Row
Max Handstand Push Ups
3 Minute Rest
2 Minute AMRAP:
200m Row
Max Handstand Push Ups
Tuesday, 5/2/17
Strength
3×15 Strict Ring Dips
*1 minute rest between sets
WOD
5 Rounds:
200m Run
15 Deadlifts (155#/105#)
10 Bar Facing Burpees
Monday, 5/1/17
WOD
“Fran”
21-15-9
Thrusters (95#/65#)
Pull-Ups
Gymnastics Core Strength
3 Sets:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 minute between sets
Friday, 4/28/17
Strength
5×5 Push Press
*Climb in weight each set
WOD
4 Rounds:
5 Muscle Ups
10 Front Rack Lunges (135#/95#)
50 Double Unders
Thursday, 4/27/17
“Pick a Skill Day”
WOD
12 Minute AMRAP:
200m Run
12 Handstand Push Ups
12 Toes 2 Bar
Wednesday, 4/26/17
Strength
15 Minutes to work up to a heavy 3 rep Overhead Squat
WOD
21-15-9
Kb Swings (70#/53#)
Calorie Assault Bike
Tuesday, 4/25/17
WOD
6-9-12-9-6
Bar Facing Burpees
Hang Power Cleans (135#/95#)
Chest 2 Bar Pull Ups
Core Stability
3×10 GHD Sit Ups
*3 second hold at parallel
Monday, 4/24/17
WOD
“Fight Gone Bad”
3 Rounds:
1:00 ME Wall Balls (20#/14#)
1:00 ME Sumo Deadlift High Pull (75#/55#)
1:00 ME Box Jumps (20″)
1:00 ME Push Press (75#/55#)
1:00 ME Calorie Row
1:00 Rest
Friday, 4/21/17
Strength
5×5 Strict Press
*increase weight each set
WOD
1 Mile Run
30 Toes 2 Bar
90 Double Unders
20 Toes 2 Bar
60 Double Unders
10 Toes 2 Bar
30 Double Unders