Thursday 4-11-19

Strength

Bench

15-15-15-15

Row 500m AFAP between each set.

Increase weight every set, on bench.

WOD

10-9-8-7-6-5-4-3-2-1

C2B

OH Walking Plate Lunges (45/25) + 100m Run

(10= 10 total lunges, 5 each leg, then sprint 100m)

Cashout– Practice Open space HS/ Bicep curls

Wednesday 4-11-19

Strength

DL

3-3-3-3-3

Work up to a Heavy set

WOD

For Time

30 Hang Power Snatches (95/65)

30 Air Squats

30 Push-ups

150 DU

30 Pushups

30 Air Squats

30 Hang Power Snatches (95/65)

18min Time cap

Tuesday 4-9-19

Strength

Weighted Pull-ups

5-5-5-5-5

Scale= strict or banded strict or seated banded Pull downs

WOD

5 Rounds of…

4min EMOM (4min to Complete)

Run 400m

8 Power Cleans (135/95)

5 Front Squats (135/95)

12 T2B

*Measure is remainder of Total time of each 4min round. Everyone will start together at the 4min mark. If finishing with more than 1min remaining, go heavier on weight.

Monday 4-8-19

Warm up

Tabata-2x

1- kip off rig

2- skater dudes

3- break dancers

4- Burpees

Then, Complete 10 Strict pull-ups

Strength

Back Squat

10-10-10-10

Complete at least 3 sets at 70-75% of 1RM

WOD

12min AMRAP

20 DB Snatches (50/35) alternate

16 Burpee Box Jumps (24/20)

Goal-3rounds

Cashout– ME rig hang (hang from rig, survivor style)

Friday 4-5-19

Strength

Push Jerk/ Split Jerk

2 (2+1)

3 (1+1)

1 Split Jerk – Last set

WOD

“Helen”

3RFT

400m Run

21 KBS (53/35)

12 Pull-ups

Thursday 4-4-19

Strength

Snatch Complex

1 Squat Snatch + 1 Hang Squat Snatch + OHS + 1 Snatch Balance

20min- work to a Heavy set

WOD

7min AMRAP

20 WB (20/14)

10 Hang Power Clean (155/105)

2 min rest

7min AMRAP

20 WB (20/14)

10 Hang Power Cleans (135/95)

*continue where u left off, note- weight gets lighter second round

Wednesday 4-3-19

Strength

Front Squats

10-5-1-1-5-10

Strength 2

Bulgarian Squats

3×10

Strength 3

3×20 banded bridges

Strength 2 and 3 may be done in place of wod

WOD

For Time

50 Russian KBS (62/35)

40 Burpees

30 Box Jumps (24/20)

20 Ring Rows

10min Time cap

Tuesday 4-2-19

Skill

10min EMOM

Odd – 5 HSPU’s

Even- 40 DU’s (no singles, work on DU’s, scale reps if needed)

WOD

4RFT

Run 200m

10 DL (255/145)

25 WBSU (20/14)