April 8, 2019

Warm Up:
Dynamic Warm up
8 goblet sqts
10/10 single leg hip raise
8 ring rows
X2

7 Back Squats (start at 65% and increase)
Rest 2+min
X4

WOD:
25 wall balls
20 Sit-ups
15 pull-ups
400m run
X3

March 29, 2019

Warm up:
400m run
SA OH walk down back switch
10 alt jumping lunges
8 KB swings
X2

Strength:
5 OHS
Rest 30sec
6 two step box jump
Rest 1min
X4

WOD:
30’ OH Lunges 45/25# plate
5 Power Cleans 135/95
5 Shoulder 2 OH 135/95
30 DU’s
Rest 2min
X4

March 28, 2019

Warm up:
2min row
1min Med Ball Pec Walk
X1
10 Dead bugs
15 Lying Banded Leg Curls
8/8 Side Plank Rotation
X2

Strength:
8 DB Bench Press
Rest 1min
8 Good Mornings
Rest 1min
X4

16min AMRAP
8 Chorizo Makers 30/20
10 Burpee Broad Jumps
6/6 KB suite case DL 70/53
200m run

March 27, 2019

Warm up:
2min jump rope
Samson stretch
X1
15/15 Clamshell
8/8 Reverse foot elevated split stance
:25sec HS hold
X2

Back Squat
10-8-6-4 (start @65% and increase each set)
Immediately into 7 strict Pull ups
Rest 2+min

WOD:
Ground to OH 155/105
T2B
9-7-5-3

Cool Down:
12 Standing Hammer curls
1min forearm planks
X3

March 26, 2019

Warm up:
Foam Roll
Dynamic Warm up

WOD:
10 min Assault bike
25 KS 35/26
25 Push ups
25 Air Squats
800m run
25 Air Squats
25 Push ups
25 KBS
10 min Row

March 25, 2019

Warm Up:
400m
8 DB Thrusters
8 Ring Rows
30 sec Plank
x2

19.5
33-27-21-15-9
Thrusters 95/65
C2B
20 min CAP

Cool Down:
Foam Roll and Stretch

March 22, 2019

Warm up:
2min Jump rope
1min Med Ball Pec Walk
X1
12 External Oblique Opener
8 Renegade Rows
8 Chin ups
X2

Bench Press
10-8-6-4-2
Increase weight each set

WOD:
50 DU’s
200m KB Farmers Carry 53’s/35’s
20 T2B
50 DUs
20 T2B
200m KB Farmers Carry
50 DU’s

March 21, 2019

Warm up:
Foam Roll IT band, inner thigh, glutes
3min row
8/8 SA DB press
8 Goblet sqts
8 Ghd Sit ups
X2

Strength:
3 Front Squats @80%-85%
Rest 1min
5 HSPU (def. if able)
Rest 1min
X4

“Karen”
150 Wall Balls

Cool Down:
Easy Assault bike
Foam roll

March 20, 2019

Dynamic Warm up
8 Deadbugs
8/8 Side plank rotations
3 Wall Walks
X2

Strength:
2 Power Clean (singles) 80%-85%
Rest 90sec +
X5

WOD:
50 KB swings 53/35
30 Shoulder to OH 95/65
50 Box Jumps 24”/20”
30 Burpees

March 19, 2019

Dynamic Warm up
16 Reverse Lunges in place
8 DB Press
:25 sec Plank
X2

Strength:
5 Thrusters
Rest 75sec
5 Weighted Chip Ups
Rest 1min
X5

WOD:
800m run
100 Air Sqts
800m run

Cool Down:
30 Ball Toss Situps
:30 Plank
x2