Skill Review Snatches 10 minutes 4 Rounds 7 Hang Power Snatches 7 Back Squats 15 Burpee Over Bar
Strength
Wednesday, April 7th, 2021
Strength
DB Bench Press Sets of 5 20 minutes
WOD
Workout Format
Minute 0:00-6:00 AMRAP the following 15 Cal Row 10 HPC @95/65 Minute 10:00 - 16:00 AMRAP the following 15 Cal Row 10 Burpee over the Rower (if using Bike- burpee over bar)
Strength
Tuesday, April 6th, 2021
Strength
Deadlift 7's Find your 7 Rep Max 7 second hold on the last rep of each 7 15 minutes
WOD
Workout Format
4 Rounds 4 minutes on the clock 50 DU 30 Cal Bike 30 Wall Balls (20/14) AMRAP KBS @55/35 Rest 3 minutes between rounds
Strength
Monday, April 5th, 2021
General Warm-Up
Dynamics of choice Then MB Crush and Squats x 10 MB Push Outs x 10 - slow tempo MB Push Upward x 10- slow tempo Good Mornings x 10 Inch Worms x 10 x 2 rounds
Strength
Front Squats Sets of 5 From the rack 15 - 20 minutes
WOD
Workout Format
Easter Monday Partner WOD As a Team of 2 complete as many rounds as possible in 20 minutes of: 10 Row/Bike Calories 15 Thrusters (45/35) 15 Kettlebell Swings (53/35) Partner one does a round while Partner two rests Alt exercises: Parnter 1 starts with the row. After 10 calories, Partner 2 starts the thrusters. After 15 thrusters, P1 starts the KB swings. When they finish the round P2 starts rowing, continuing to alternate exercises. Post total and partial round
Strength
Friday, April 2nd, 2021
Strength
Clean and Jerk, or Snatch
WOD
Workout Format
Partner WOD P1 12-9-6 Cals - burn 21-15-9 DB Push - Press P2 SAND BAG HOLD *P1 one works while P2 holds the sand bag *Once P1 is done the work, P2 does the work while P1 holds the sandbag
Strength
Thursday, April 1st, 2021
Strength
6 min Max Box Jumps 6 min Max Lateral Box Jumps * Every 3 minutes 200 meters run * Start the WOD with the run
WOD
Workout Format
Heavy Back Squats 77-555-333 33 * Every 3 minutes 200 meters run * Start the WOD with the run
20-40-60-40-20 20 Push ups 40 DB Thrusters 60 Burpees 40 DB Front Rack Squats 20 Renegade Rows (total) * Every 3 minutes 200 meters run * Start the WOD with the run
Strength
Tuesday, March 30th, 2021
General Warm-Up
Dynamic warm Up Lizard Pendulum lunges Then 3 x Med Ball Crush 30 seconds Med Ball Push outs x 10 Med Ball Push Ups x 10
Strength
Thrusters Tough 3 15-20 minutes
WOD
Workout Format
9 minute AMRAP 200 meter Run Max Wall Balls unbroken 14/10
Strength
Monday, March 29th, 2021
General Warm-Up
Dynamic warm Up Lizard Pendulum lunges Then 3 x Med Ball Crush 30 seconds Med Ball Push outs x 10 Med Ball Push Ups x 10
Strength
Thrusters Tough 3 15-20 minutes
WOD
Workout Format
9 minute AMRAP 200 meter Run Max Wall Balls unbroken 14/10
Strength
Friday, March 26th, 2021
General Warm-Up
Dynamics 3 x Good Mornings x10 Inch Worms x 10 Side Planks 30 sec ES 30 seconds Farmer Hold
Strength
Deadlifts 3 Reps Pause at the knee on the way up and on the way down Wok towards 50-60 reps
WOD
Workout Format
18 minute AMRAP 9 Cal Bike or 200 meter Run 18 Goblet Squats 27 Mountain Climbers
Strength
Thursday, March 25th, 2021
Strength
Landmine Row - 6 per side - go heavy x 4 Rounds
WOD
Workout Format
4 Corners Start at a corner of the building with a DB- use a DB weight you've been working with this week Carry to a corner- then run around the building until you reach your DB/KB Carry the DB/KB to the next corner- run around the building Do this until you've carried your DB/KB around the building to your starting point Rest 5 minutes Then 400 meter carry Run 8 laps
Strength
Wednesday, March 24th, 2021
General Warm-Up
Skipping Practice- double unders! Dynamics Dead Bugs Lizard Airplanes Campfire Stretch Banded Good Mornings Banded Pull Aparts Then 3 Rounds Crush and Squat x 10 Push Out- slow tempo x 10 Thrusters x 10 DB/KB Farmer Hold x 30 seconds
Strength
30 sec hollow holds on bar- floor as a scale 30 rest 10 min
WOD
Workout Format
4 Round 400 Meters run 20 inch worm pushups
Strength
Tuesday, March 23rd, 2021
General Warm-Up
Skipping Practice- double unders! Dynamics Dead Bugs Lizard Airplanes Campfire Stretch Then 3 Rounds Crush and Squat x 10 Push Upward x 10 Thrusters x 10 Glute Bridge x 10 (3 second hold) DB/KB Farmer Hold x 30 seconds
Strength
Bulgarian split squat 10 per leg 4/5 Rounds
WOD
Workout Format
3 Rounds 15-16-17 Wall balls Cals Rest 45 Sec Keep same time for each round! Give'er!!!!!!!! Woooooo
Strength
Monday, March 22nd, 2021
General Warm-Up
Skipping Practice Plank Complex Then Hollow on Bar Scapula Pull Ups
Strength
Vertical Jumps x 5 Broad Jumps Sets of 4 - equal rest 6-8 minutes
WOD
Workout Format
5 Rounds for Time 11 Barbell Clean and Press (ground to overhead) (135/95) 22 Double Unders (or Bike)