April 29 - May 3

Monday

Front Squat 5-5-5-5-5

accessory: RDL 3x10

WOD: 3 Rounds; 40sec on/20 off

Thruster @ 135/95 Slam Ball @50/30

2 min rest

3 rounds; 40 on/20 off Thruster @ 115/85

slam ball

2 min rest

3 rounds; 40 on/20 off Thruster @ 95/65 slam ball

Tuesday

alternating Tabata (12 min) A: Lateral box jumps B: plyo lunge C: T2B

WOD: 5 RFT

40 DU 10 Pullups 40 DU 10 Box jump @ 24/20

Wednesday

Push Jerk Complex 6 rounds, on the 2 min 2 Push Jerk +1 Split Jerk

WOD: 6 RFT

12 DB Snatch @ 50/35 30 sec plank 12 Single arm DB Push Press 30 sec plank

Thursday

bulgarian split squats 5x10 (each leg)

WOD: Partner 25 min AMRAP

10 rounds 8 Wallball @20/14 4 Power clean @135/95 then 10 rounds 8 burpees 4 thrusters then 10 rounds 8 T2B 4 Squat Clean

Friday

Snatch 5-4-3-2-1-1-1

WOD: For Time

$$$1k row

30-20-10 Hang Power Snatch @ 75/55 Wallballs

Saturday

April 22 - 26

Monday

Push Press

5-4-3-2-1-1-1

WOD: 15 min AMRAP

50 burpees

then

3 rounds:

15 Push Press @ 115/85

50 Double Under

then as many burpees as possible with time remaining

Tuesday

Strict T2B

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

ring dips

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

WOD: 'Annie' on the Run*

50-40-30-20-10

Double Unders

abmat situps

*400m run after each round

Wednesday

EMOM 5 rounds 40 sec on/20 sec off

A: pistol 

B: low box jumps

WOD: 3RFT

20 pullups

20 DB box step-over

20 renegade rows

20 air squats

Thursday

Deadlift: on the 2 min: 

10-8-6-4-2

WOD: 'DT'

5 RFT

12 Deadlift @155/105

9 Hang Clean

6 Push Jerk

Friday

WOD: Teams of two, for time:

10,000/8,000 m row*

one partner must hold 225/185# deadlift while other accumulates meters on rower

April 15 - 19

Monday

EOMOM: 6 rounds

Thruster x5 (increasing)

WOD: 10 min AMRAP

15 abmat situps

12 over-bar burpee

9 thrusters @ 115/85

Tuesday

20 min to find a heavy complex:

3 power snatch + 2 OHS 

WOD: 4 rounds

400m run

20 box jumps @24/20

15 T2B

10 squat snatch @95/65

Wednesday

EMOM: 3 rounds 30 sec on/off

min1: HSPU

min2: pullups

min3: box jumps

WOD: 21-18-15-12-9-6-3

Ring dips

Deadlift @ 185/135

Thursday

Clean and Jerk
5-4-3-2-1-1-1

WOD: 20 min AMRAP

500m row

30 wallballs @20/14

25 KBS @50/35

20 Power Clean & Jerk @ 95/65

15 KB Snatch

Friday

WOD: For Time, in teams of 2

400m run

100 Db Cleans

400m run

80 sit ups

400m run

60 Db Front Squat

400m run

40 pull ups

400 m run

20 HSPU

400m run

10 Db thrusters

April 8 - 12

Monday

Back Squat 3 @70-80-90% in between back squat sets, working on eccentric HSPU movement

WOD: For Time

3-6-9-12-15 Hang Squat Clean @135/95 HSPU

Tuesday

Tabata Core (9 min)

A: hollow rock

B: Russian twist

C: Superman

Partner WOD $$$ 800m run 10 rds; you go, I go 8 T2B 4 DL 225/155 10 cal

Wednesday

Push Press 3@70,80,90%

3x10 DB bent over row

WOD: 3x 7 min AMRAP; 2:00 rest between each round

30 DU 20 DB P. Clean @40/30 10 DB Thruster 5 Cal

Thursday

5x EMOM

A: 6 pistols each leg

B: 6-8 strict pullups (weighted)

WOD: For Time

1k row then 10 rds: 10 wallball @ 20/14 10 HRPU 20 situps then 1k row

Friday

Power Clean 5@65,75,85% 3x10 Deadlift

WOD: EMOM 25 min

min1: 15/12 cal min2: 10x KBS @70/50 min3: 15x T2B min4: 2 cluster@165/105 min5: rest