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

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