Tuesday April 7th
Strength
DL
5-5-3-3-1-1
WOD 14:00min AMRAP
200m SB Run (10 SB before you run)
8 C2B
15 WBSU (20/14)
Cashout
2:00 min max Calorie row
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
Monday April 6th
Strength
Back Squat
5 sets of 6 reps
Goal- Go 5-10# heavier than last weeks sets of 8
WOD
Performance
3RFT
25 WB (20/14)
15 Ring Dips
10 Power Snatches (95/65)
Fitness– 3RFT
25 Air Squats
15 HRPU’s
10 KBS
This is a revisited WOD from 3-9-15.
Saturday April 4th
Open Gym from 9-11am
Shoutout to all those who hit PR’s today!
Gabby PR 185#
Good Friday April 3rd- SUPERHERO
Warm up
Kick ball
Strength
Front Squat
5-5-3-3-3-3
WOD
3 rounds of…
18 Plate walking lunges (45/25)
10 Pull-ups
15 hang power cleans (135/95)
Then Finish with a individual 400m keg run and 1 rope climb
Thirsty Thursday April 2nd
Warm up
Agility ladder
Skill
Broad jump/ Row 1000m for measure
WOD
5 rounds of…
1min max WB
1 min max T2B
1 min max Slam Balls
1 min max 20m sprints
1 min rest
Score= total reps
Weightlifting Wednesday
Strength
OHS
5-5-3-3-1-1
Weightlifting
Hang Squat clean
3-3-2-2-1
Press Complex
2PP/1PJ/1SJ
5 sets
WOD
300 WB (20/14)
250 KBS
200 Man Makers
150 Burpee Broad Jumps
100 Front Squats (135/95)
10 Wall Climbs
Run 1 mile
Terrific Tuesday
Skill/Strength
EMOM 7:00min
ME Pull-ups for 20 sec.
WOD 12:00min AMRAP
Run 200m
15 Box Jumps (24/20)
5 DL (275/185)
Cash out– bicep curls + ring rows
Motivational Monday March 30th
Strength
Back Squat
8-8-8-8-8
WOD
4 rounds
8 Clean and Jerks (135/95)
30 DU’s
12 Pull-ups
Then, 400m run
Cashout
ME/ failure ring dips 2x
Friday March 27th
Workout 15.5
Thursday March 26th
Strength
Bench Press
3-3-3-3-3
Pull-ups between each set
WOD
Partner WOD
70 WB/ burpees
60 Slam Ball/ DU
50 Russian Twist w/ slam ball/ rig hang
40 S2OH/ tuck jumps
30 Ring rows/ wall sit
400m keg run
