WOD
1) 8 min emom
Rope climbs/Hspus
30 sec on/off alt mins and movements for max reps
2) Row intervals
2 x 750/675m - 30 sec rest between
2 x 500/450m - 30 sec rest between
2 x 250/225m - 30 sec rest between
3) Shoulder Press
5 x 3 ascending
Monday, April 22
WOD
1)10 min amrap
Reps start at 3 and increase by 3 every round T2B
Box jumps 24/20
squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
2)Backsquat
3 x 10 @60% 1RM
3) 6 mins
1 Rm Snatch
4 mins Rest
6 mins
1 RM Clean/Jerk
Friday, April 19, 2019
WOD
1)9 min emom
GHD Hold - 30 sec
Row Cals Rx1 15/12cals, Rx2 13/10czls, Rx3 11/8
Push Press 75/55 Rx1 25, Rx2 20, Rx3 15
2)Bench Press
5 x 3 ascending
3) 3 RFT
12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
10 Bar facing Burpees
Ski 150/135m
Thursday, April 18, 2019
WOD
1) Bike Tabata - Max Calories
then Wallballs 20/14
Rx1 150/135, Rx2 135/120, Rx3 120/105
Time Cap 9 mins
2)Box Back Squat
5 x 3 ascending Work up 110% 1RM
3)Shuttle Runs
For Time
5 x 30 sec rest between
Wednesday, April 17, 2019
WOD
3 RFT
Run 1 mile
100 Dus
Row 1,000m
Time Cap 50 mins
Tuesday,April 16,2019
WOD
1)BB complex
2 pp Press/1 pjerk//1 split
2)Lsit
4 x 30 sec hold w/1 min rest
3) 9 min amrap
12 Hspus
150/135m Row
8 Burpees
Monday, April 15, 2019
WOD
1)8 min emom
12 One arm DB Snatch Rx50/35, Rx2 40/25, Rx3 35/20
12 DB sit-ups
2)Deadlift
5 x 5 TNG
3)3 RFT
Bike 30/24 cals
8 Slamball O/S Rx1 150/100, Rx2 100/70, Rx3 70/50
Friday, April 12, 2019
WOD
1)GHD Holds
4 x 30 sec /1 min rest
Rx1 35//25, Rx2 25/15, Rx3 BW
2) Strict Pull Work
3 x max effort w/2 min rest
Rx1 Ring Muscle Ups
Rx2 Peg Board (once feet touch ground you are done)
Rx3 Strict Pull-ups
3) Bench Press
4 x 3 ascending
4) Tabata
Bench Press
2 mins Rest
KB swings 53/35
Thursday, April 11, 2019
WOD
1)6 min emom
6 squat Cleans Rx1 205/145 , Rx2165/115, Rx3,135/85
12 weighted GHDs Rx1 30/20, Rx2 20/14, Rx3 14/10
2)Front Squat
Bottom Ups - Start in bottom of squat
5 x 3 ascending
3) Sprints
3 sets
Run 400m w/1 min Rest
Run 200m w/1 min Rest
Wednesday April 10, 2019
WOD
Run 800m
Sled 80 m
25 Wallballs
25 KB swings 53/35
Row 1,000/900m
Sled 80 m
25 Wallballs
25 KB swings
Ski 1,000/900m
Sled 80m
25 Wallballs 20/14
25 KB swings 53/35
Bike 1.5/1.2 miles
Sled 80m
25 Wallballs
25 KB swings
Tuesday, April 9, 2019
WOD
1)Shoulder Press
6 x 3 ascending
2)Gymnastics Pull
Skill Work - Work on a Skill you do not have yet
5 x 1 min w/2mins Rest
3)11 min amrap
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Box Jumps 24/20
100/90 m Row