April 20, 2018

Warm up:
3min row
Samson stretch
:20 HS hold
16 alt reverse lunge in place
8/8 SA DB press
x2

Front Squat @20X1
8-8-6-6
rest 2+min

WOD:
15 Wall Balls
10 Alt DB snatch 45/30
5 Burpees
x5

April 19, 2018

Warm up:
400m run
8 Goblet Sqt
8 Pwr Jerk Drops PVC-Bar
:30 Plank Hold
x2

10min EOMOM
E: 2-3 Ground to Overhead @75% of 1rm Clean and Jerk
O: 25 DU’s

16min AMRAP
200 m Run
2 Bar MUs

Cool Down:
5/5 Pallof Press @1215
x3

April 18, 2018

Warm up:
2min Jump Rope
8/8 single leg KB DL
8 Hip ext (from ground)
:30sec side plank ea
x2

Strength:
8 RDLs start @45% of 1RM back sqt
rest 1min
5 Weighted Dips @20X1
rest 1min
x4

WOD:
:30sec KB swings 53/35
REST 30sec
:30sec T2B
REST 30sec
X4
REST 2min
:30sec Box Jump overs 24”/20”
REST 30sec
:30sec Push ups
REST 30sec
x4

April 17, 2018

Warm up:
3min Foam roll
:30sec Med Ball Pec Walk 14/10
8/8 Powell Press
8/8 Side plank twist
x2

Strength:
8 Close Grip Bench @20X1
rest 2min
x4

12 min AMRAP
5 HSPU
7 Pull ups
9 Hang Power Clean 115/75
REST 3min
6 min AMRAP
5 HSPU
7 Pull ups
9 Hang Power Clean 115/75

April 16, 2018

Warm up:
2min jump rope
OH band stretch
8 OHS pvc-bar
8 Hang High Pull pvc-bar
8 Snatch Drops pvc-bar
x2

Skill: Squat Snatch
15min clock
Snatch singles from 70%-85%

WOD:
5 Back Squat @65% of 1rm
Run 400m
Rest 2min
X5

April 13, 2018

Warm up:
Slam ball carry (bear Hug) 200m
10 Air Sqts
8/8 Elbow on knee external rotation
8 Dips
x2

Strength:
8 Seated DB Curl @2121
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
4 Clean & Jerks 155/105
5 Burpees
8 Cal Assault bike
Rest 2-3mins
X4

April 12, 2018

Warm up:
400m run
OH band Pec / Shoulder stretch
Forearm Stretch
SA OH carry Down back switch down back
5/5 Hang DB Snatch
8 H2H KB swings
x2

Find 1rm Power Snatch

WOD:
100m 53/35 Farmers Carry
50 DU’s
2 Rope Climb
x4

Cool Down:
1min Plank wt on back
rest 1min
x3

April 11, 2018

Warm up:
3min row
8/8 single leg KB DL
8 Hip ext w/ Pause
:30sec plank
x2

Find 1RM Deadlift

WOD:
Row 1000m
10 T2B
10 KBS 53/35
Rest 4min
Row 500m
10 T2B
10 KBS
Rest 2min
Row 250m
10 T2B
10 KBS

April 10, 2018

Warm up:
Banded Bully
8 Deadbug
8/8 Powell Raise
:40sec Med Ball Pec 14/10
x2

Find 1RM Strict Press

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

April 9, 2018

Warm up:
200m run
10/10 Theraband Lateral Walk
8 Goblet Sqts
:30sec Side plank each side
x2

Find 1RM Back Squat

“Kelly”
400m run
30 Box Jumps
30 Wall Balls
x5