May 8, 2019

Warm Up:
400m
8/8 Powell Raises
10 Hip Extensions
:20 sec HS hold
X2

Strength:
5 Strict press
Rest 1 min
8 Ring Rows
Rest 1 min
X4

WOD:
30 Weighted Step Ups with DBs 35s/20s
15 Burpees
200m run
Rest 2min
X4

May 7, 2019

Dynamic Warm Up
10 deadbugs
8 Russian kb swings
8 hanging hollow rocks
X2

10min EOMOM
Even: 2 Hang Power Cleans 75-80%
Odd: 8 T2B

WOD:
Pull ups
Clean and Jerk 95/65
9-15-21

Cool Down:
8/8 side plank rotation
12 DB curls
X3

May 6, 2019

Warm Up:
2min jump rope
10 bird dogs
10/10 clamshells
10 DB thrusters light
X2

Strength:
5 Back Squats @3010
Rest 2 min
X5

WOD:
1000m row
40 Wall Balls
100 DUs
40 Wall Balls
1000m row

May 3, 2019

Warm up:
400m run
10 External Oblique Opener
10 Slam balls
10 Ghd Sit ups
X2

Strength:
4 Stone to shoulder
Sled Drag Down (Heavy)
Rest as needed
X4

WOD:
1000m row
25 Shoulder to OH 95/65
X3

May 2, 2019

Warm Up:
2min row
1min Med Ball Pec Walk
X1
8 Russian KB swings
8/8 Elbow on knee external rotation
8/8 Side Plank rotation
X2

Strength:
Bench Press
5-5-3-3, increase weight each rd
2 Rope Climbs
Rest 90sec
x4

“Chief”
3min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Air Squts
Rest 1min
X5

May 1, 2019

Warm up:
Samson Stretch
Elevated Pigeon Stretch
X1
400m
10 Hip Ext
8/8 Box Step ups
:20sec HS hold
X2

Strength:
Power Clean + Power Jerk
7 sets
Rest 90sec

10min AMRAP
10 DB Hang Clean 35s/25s
30m DB Front Rack Walking Lunges 35s/25s
12 T2B

Cool Down:
1min Plank
Rest 1min
X3

April 30, 2019

Warm up:
Dynamic Warm up
OH carry Down Switch Back
8 Powell Raise
8 GHD Sit ups
X2

Strength:
8 DB Press
Rest 1min
8 Pendlay row
Rest 1min
X5

WOD:
25 Pull ups
50 Wall Balls
100 DUs
Rest 3min
100 DUs
50 Wall Balls
25 Pull ups

April 29, 2019

Warm up:
Banded Hip Flexor Stretch
Dynamic warm up
X1
10 Tall kneeling hip hinges
8 Squat Jumps
:30 sec Plank
X2

Strength:
5 Front Squats @30X1
Rest 1min
5 HSPU
Rest 1min
X5

WOD:
12 KBS 53/35
12 Box Jumps 24”/20”
200m row
x5

Apri, 26, 2019

Warm Up:
Oh Carry Down/ Back
8/8 High Plank Shoulder Taps
Elbow to Knee SH rotator
10 Jumping Air Squats
X2

Strength:
8 Seated DB Arnold Press
8 Dips
X4
Rest :75 sec

WOD:
21-15-9
Cal Assault Bike
T2B
KBS 53/35

April 25, 2019

Warm Up:
400m
:45 med ball hold
8 push-ups
8/8 reverse lunges
X2

Strength:
5 Bench press @3011
8 Ring Rows
X 5

WOD:
15-12-9-6-3
Box Jumps
Clusters (Squat Clean to Thruster) *
Increasing weight: 95/65, 105/75, 135/95, 155/105, 175/115