April 24, 2019

Warm Up:
2 min Jump Rope
8 Goblet Squats
8 Deadbugs
8 Clamshells
8 DB Rows
x2

Strength:
2 Unbroken Bear Complex – start 115/75 and build each set
Rest 2 min
x5

WOD:
30-20-10-20-30
Wall Balls
DU
KBS 53/35
Situps

April 23, 2019

Warm Up:
400m
:45 OH hold with plate
10 kB swings
8 push-ups
X2

Strength:
3 Push Press + 2 Push Jerks
rest 2 min
x4

WOD:
200m
10-8-6-4-2
Box Step Ups 30/20
Hang Power Clean to OH 115/75

Cool Down:
10 Hanging Knee Raises
:30 Plank
X3

April 22, 2019

Dynamic Warm Up

Strength:
5×7 Back Squats at 70%
Rest 2 min between

WOD:
Buy In: 50 cal row
15 Deadlifts 205/145
20 Pullups
x3

April 17, 2019

Warm Up:
10 KB Deadlift
8/8 SA DB Push Press
10 Deadbugs
X2

Strength:
7/7 Reverse Lunges (bar on back)
Seated DB press
Rest 90 sec
X4

WOD:
Diane-ish
21-15-9
Deadlifts 225/155
HSPU
200m run

April 16, 2019

Warm Up:
2 min Jump Rope
SA OH carry down/bk
8 Ring Rows
8 KBS
x2

Strength:
7 Push Press all @ 70%
5/5 DB Row
Rest 1 minute
X4

WOD:
100m Farmer Carry (53/35)
30 DU
15 T2B
X4

Cool Down:
:30 High Plank
10 Back Extensions
x3

April 15, 2019

Warm Up:
400m
15/15 jane Fondas
10 jumping air sqts
:30 plank x2

Strength:
5×5 Back Squats starting 65% and build each set
8 box jumps 30/24
Rest 90 sec

10-8-6-4-2
Bench press start at 60% and build each set
Follow each set with 8 pull-ups
Rest 2 minutes

Cool Down : x3
10 hanging knee raises
20 sit-ups