Monday 4-13-20
Strength
DeadLifts
5-5-5-5-5
Find the heaviest thing you can DL if you don’t have a bar.
WOD
4RFT
20 WB
10 T2B
Scale- air Squat / or goblet squat
Sit-ups / or dragon tails
Thursday Partner WOD 4-9-20
Compete with a partner any way
300 Russian ab twist
300 1/4 squat jumps
100 Back Ext
100 Yoga push-ups
100 DB lateral raises
Wednesday 4-8-20
Skill
Turkish get-ups
6-6-6-6-6
3 each side, work to heaviest set possible
WOD
For Time
22-20-18-16-14
OH DB single arm lunges (50/35)
11-10-9-8-7
C2B
Option 2
22-20-18-16-14
OH DB walking lunges
11-10-9-8-7
Bent row (heavy as possible)
Or Heavy Bicep Curls
Wednesday 4-8-20
Skill
Turkish get-ups
6-6-6-6-6
3 each side, work to heaviest set possible
WOD
For Time
22-20-18-16-14
OH DB single arm lunges (50/35)
11-10-9-8-7
C2B
Option 2
22-20-18-16-14
OH DB walking lunges
11-10-9-8-7
Bent row (heavy as possible)
Or Heavy Bicep Curls
Wednesday 4-8-20
Skill
Turkish get-ups
6-6-6-6-6
3 each side, work to heaviest set possible
WOD
For Time
22-20-18-16-14
OH DB single arm lunges (50/35)
11-10-9-8-7
C2B
Option 2
22-20-18-16-14
OH DB walking lunges
11-10-9-8-7
Bent row (heavy as possible)
Or Heavy Bicep Curls
Tuesday True Tabata 4-7-20
WOD
True Tabata/ 4 movements
Air Squats
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with air squats before moving to next movement. Measure is your lowest score.
Rest 2min
Sit-ups
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next movement. Measure is your lowest score.
Rest 2 min
DU’s
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next movement. Measure is your lowest score.
Rest 2min
Push-ups
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with pushups to finish workout. Measure is your lowest score.
Tuesday True Tabata 4-7-20
WOD
True Tabata/ 4 movements
Air Squats
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with air squats before moving to next movement. Measure is your lowest score.
Rest 2min
Sit-ups
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next movement. Measure is your lowest score.
Rest 2 min
DU’s
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next movement. Measure is your lowest score.
Rest 2min
Push-ups
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with pushups to finish workout. Measure is your lowest score.
Monday 4-6-20
Skill-
Single leg DL balance
4×10 each leg
WOD
15min AMRAP
Option 1
Back pack/ sand bag
25 ground to overhead
15 burpees over bag
Option 2
15-20 Kb or DB ground to over head
15 burpees over object
Option 3
Barbell
10 Clean and jerks (135/95)
15 burpees over bar
Cashout- 3min Plank + run 1 mile
Friday
Skill
Stretch 10min
Goal- stretch posterior chain for 10min. Athlete choice. Pick at least 3 Stretches.
WOD
Run 2 miles for time!
I know I know…. just freaking run it!
Thursday 4-2-20
Skill
300 DU’s for time.
WOD
For Time
100 Air Squats
100 Sit-ups
