May 22, 2019

Warm up:
2min Row
15 External Oblique Opener
8 Bar Goodmornings
10 Push ups
X2

Strength:
5 Bench
Rest 1min
3 Deadlifts around 82%
Rest 1min
X5

WOD:
3 Ground to OH 185#/125#
5 Box Jumps 30”/24”
150m Row
REST 2:30min
X4

May 21, 2019

Dynamic Warm Up
SA OH carry Down switch back
10 GHD Hip ext
10 DB Thrusters
X2

Strength:
3 Strict Press
Rest 1min
Sled Push Down (heavy)
Rest 90sec
X5

WOD:
400m run
25 Burpees
50 KBS 35/26
400m run
50 Ab-mat Sit ups
25 Burpees
400m run

May 20, 2019

Warm up:
400m run
8 Goblet Squats
8/8 Powell Raise
10 Hollow Rocks
X2

Strength:
7/7 Reverse lunge in place (wt on back)
Rest 1min
10/10 KB row
Rest 1min
X4

WOD:
7 Hang Squat Clean 115/75
7 Pull ups
x7

May 17, 2019

Warm up:
2min Row
2min Assault bike
X1
5 Inchworms
5/5 Cossack Sqt
8 DB thruster (light)
X2

Strength:
1 Hang Power Snatch + 2 OHS
8 sets, rest 90sec betw

WOD:
10 Clusters 95/65
50 DUs
X5

May 16, 2019

Warm up:
2min row
Samson stretch
Banded Lat stretch
X1
8/8 Single Leg hip ext
10 Air sqts
8 Hanging Hollow Rocks
X2

Strength:
8/8 KB Suitcase Deadlifts
Short Rest
:30sec max Push ups
Rest 1min
X4

14min AMRAP
8 Pull ups
Walking Lunges (down and back)
8 T2B
Burpee Broad Jumps (down)

May 15, 2019

Warm up:
Banded Hip Flexor Stretch
Dynamic Warm up:
8/8 Powell Raise
8/8 SA KB DL
:30 sec Plank Hold
X2

Strength:
5 Strict Press
Rest 1min
2 Tire Flips
Rest 1min
X5

WOD:
10 Chorizo Makers 25/15
20 Wall Balls
500m Row
Rest 2min
X4

May 14, 2019

Warm up:
2min Jump Rope
8 Russian KB swings
8 GHD sit ups
:20sec HS hold
X2

10min EOMOM
Even: 2 Power Cleans @80%
Odd: :30sec DUs

WOD:
25 Push Press 7555
25 Box Jumps 20”
25 Push ups
800m run
25 Push ups
25 Box Jumps
25 Push Press

May 13, 2019

Warm up:
400m run
10 Air Squats
8 Ring Rows
8 DB Press
X2

Strength:
8/8 Rear foot elevated Split Squat (light-med weight)
Rest 1min
8 Strict Pull ups
Rest 1min
X4

WOD:
Thrusters 95/65
T2B
3-6-9-12-15

Cool Down:
12 DB Curls
10 V-ups
X3 NFT

May 10, 2019

Dynamic Warm Up
8 OHS PVC
Down switch back OH DB carry
8/8 plank reach
X3

Strength:
5 OHS (light-medium)
X4 rest as needed

WOD:
5 C2B
7/7 SA DB push press 40/25
100m kb farmers carry 53s/35s
200m run
X5

May 9, 2019

Warm Up:
2min row
1 min med ball pec walk
X1
10 external oblique opener
15/15 Jane Fonda’s
:30 sec plank
X2

Strength:
8 DB bench @20×1
Rest 1min
8 good mornings
Rest 1min
X4

5 min AMRAP
5 Deadlifts 185/105
7 Push ups
5 Box Jumps 20”
Rest 3min
5 min AMRAP
5 Deadlifts 185/105
7 Push ups
5 Box Jumps 20”

Cool Down:
5 min easy row/ assault bike / walk