Saturday, 4/8/17
Partner WOD
For 18 Minutes (every 90 seconds)
1. Calorie Bike
2. Box Push (35#/25#)
3. Calorie Row
4. Med Ball Cleans (30#/20#)
Friday, 4/7/17
Gymnastics Skill
3×8 Bar Muscle Ups
4×6 Bar Muscle Ups
6×4 Bar Muscle Ups
8×3 Bar Muscle Ups
*Pick which one you can go unbroken on every set
or…
4×12 Supine Rows
WOD
8 Minute AMRAP:
4-8-12-16 etc…
Handstand Push Ups
*10 Alternating Front Rack Lunges (95#/65#) between each round
Thursday, 4/6/17
“Pick a Skill”
WOD
Tabata (:20 on/:10 off)
Burpees (to the bar)
Toes 2 Bar
Double Unders
Wednesday, 4/5/17
Strength
5×4 Back Squats (60%-75%)
WOD
For Time:
75 Wall Balls (20#/14#)
50 Calorie Row
25 Power Snatch (115#/85#)
Tuesday, 4/4/17
Strength
10-8-6-4-2 Push Press
*Climb in weight each set
WOD
600m Run
20 Kb Swings (70#/53#)
400m Run
25 Kb Swings (70#/53#)
200m Run
30 Kb Swings (70#/53#)
Monday, 4/3/17
WOD
“Spicy Cindy”
10 Minute AMRAP:
5 C2B Pull Ups
10 Ring Dips
15 Front Squats (135#/95#)
Core Conditioning
8 Minute Alternating EMOM:
Odd: 15/12 Calorie Bike
Even: 15 GHD Sit Ups
Saturday, 4/1/17
Partner WOD
3 Rounds:
2:00 ME Wall Balls (20#/14#)
2:00 ME Lunges w/ Med Ball
2:00 ME Burpees Over the Rower
2:00 ME Calorie Row
Friday, 3/31/17
Skill
Muscle Up Transitions
WOD
3 Rounds:
9 Shoulder to Overhead (135#/95#)
5 Ring Muscle Ups
Rest 2 Minutes
2 rounds:
15 Shoulder to Overhead (135#/95#)
7 Ring Muscle Ups
Rest 2 Minutes
1 Round:
21 Shoulder to Overhead (135#/95#)
9 Ring Muscle Ups
Thursday, 3/30/17
“Pick a Skill”
WOD
10 Minute AMRAP:
10 Deadlifts (185#/135#)
20 Box Jumps (24″/20″)
30 Ab Mat Sit Ups
Wednesday, 3/29/17
Strength
5-4-3-2-1 Overhead Squats
*Climb in weight each set
WOD
21-18-15-12-9 Strict Handstand Push Ups
*200m run after each round