Side Planks MB Crush and Squat MB Forearm Crush Banded Bent Over Rows Pendulum Lunges
Strength
Low Bar Back Squat 5,5,3,3,3
WOD
Workout Format
500 meter Row or Run 10 x Low Bar Back Squat @ 55% of strength
Strength
Friday, April 30th, 2021
Strength
Front Squat 3 RM 20 minutes
WOD
Workout Format
2 x 10 minutes Bear Complex 10 minutes to build 10 minutes to perform AMRAP - rest = work/work x 2
Strength
Thursday, April 29th, 2021
Strength
Bent Over BB Row 4 x 10/12
WOD
Workout Format
8 minute AMRAP 8 Cals 16 KBS (70/53) Cashout
Strength
Wednesday, April 28th, 2021
Strength
Deadlift 3 warm up sets 7 sets of 5 @ 90-92% of 3RM Working sets (not progressive)
WOD
Workout Format
8 minute AMRAP 12 Wall Balls (20/14) 9 Cals
Strength
Tuesday, April 27th, 2021
Strength
Strict Barbell Press - from the rack Incremental Progression 3- 5 reps
WOD
Workout Format
Buy In 21 Cals Then 3 Rounds 21 Thrusters 21 Burpee over Bar Cash Out 21 Cals
Strength
Monday, April 26th, 2021
Strength
Skill- Front Squats 8 minute EMOM 8 Box Jumps per minute Progressive for height
WOD
Workout Format
20 Minute AMRAP 400 meter Run/ Row/ Bike (18/16 cals) 20 Push Ups 30 Sit Ups 40 Squats
Strength
Friday, April 23rd, 2021
Strength
Deadlifts 3 Rep Max 30-35 minutes - 1-3 minute rest periods
WOD
Workout Format
8 minute AMRAP 4 minutes- 7 Cals 7 Burpee Over Bar 4 minutes 5 Cals 5 Burpees Over Bar
Strength
Thursday, April 22nd, 2021
Strength
Front Squats Tempo 1.3.1.3 Triples - moderate to heavy 25-30 minutes
WOD
Workout Format
WARM-UP 3 Rnds not for time - 20 single unders - 10 push ups - 20 Alt Lunges SKILL Double Unders WOD "FERGIE" 5 Rnds for Max Bench Reps Max Reps Dumbbell Bench Press (50/30) - after fail - 20 Dumbbell Stiff Leg Deadlifts 20 Weighted Dumbbell Hip Thrusters
Strength
Wednesday, April 21st, 2021
Strength
Skill Practice- kipping Super Heavy Supported DB Rows Sets of 5 ES 15-20 minutes
WOD
Workout Format
Chipper 800 meter Run 80 Sit Ups 80 KBS (53/35) 80 Banded Rows 800 meter Run
Strength
Tuesday, April 20th, 2021
Strength
Barbell Complex Strict Press x 7 Push Press x 5 Push Jerk x 3 Progressive 20 minutes
WOD
Workout Format
5 Rounds 200 meter Run 20 Burpees 20 Lunges
General
Monday, April 19th, 2021
General Warm-Up
Dynamics 600 meter run Plank Complex
WOD
Workout Format
HEIDI- HERO WOD AMRAP in 23 minutes 23 Air Squats 23 Push-Ups 23 Kettlebell Swings (24/16 kg) 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps (24/20 in) On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Score is the total number of rounds and repetitions completed before the 23-minute clock stops.
Strength
Friday, April 16th, 2021
Strength
EMOM 20 Farmer Carry Heavy 30 steps- 15/15
WOD
Workout Format
1 minute on - 1 minute off 5 Rounds 5 Cals AMRAP - Air Squats Then 3 Rounds AMRAP KB DL
Strength
Thursday, April 15th, 2021
Strength
A) DB Bench 5 x 10 B) Seated OH Press 5 x 10
WOD
Workout Format
5 Rounds Run 200 meters Push ups x 20 Double Unders x 20 Start with 20 Double Unders
Strength
Wednesday, April 14th, 2021
Strength
A) Good Mornings from the Rack 4 x 12 B) Back Rack Lunges from the Rack 4 x 8 (ES)
WOD
Workout Format
5 Rounds for Time 9 Cals 7 DB Thrusters (20/15) 5 Box Jumps
Strength
Tuesday, April 13th, 2021
Strength
Complex 1 Deadlift + 1 HPC + 5 FS Every 90 seconds for 18 minutes Progressive
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