Friday – 4/29/22

A: For time:
21-15-9 reps of:
Burpee Box Step-overs (20” box for all)
American KB Swings (53/35)

B: Mobility

Thursday – 4/28/22

A: 10 minute EMOM of 2 reps of Push Presses @75% 1RM

B: Deadlifts: 5.5.5.3.3 (1st set at 65% 1RM) add weight each set for heavy 3 reps

C: Tabata Weighted Planks

Tuesday – 4/26/22

For time (25min cap):
1000m Row
800m Run
60 Double Unders
800m Run
1000m Row

Saturday – 4/23/22

ONE ARM BANDIT

3 Rounds for Time of:
10 Dumbbell Snatches, Left (50/35 lb)
10 Dumbbell Overhead Lunges, Left
10 Dumbbell Snatches, Right
10 Dumbbell Overhead Lunges, Right
10 Dumbbell Power Cleans, Left
10 Dumbbell Front Squats, Left
10 Dumbbell Power Cleans, Right
10 Dumbbell Front Squats, Right

Friday – 4/22/22

A: 5 Rounds for time of: (15min Cap)
10 Push-ups – RX+ Crossover Push-ups
10 Burpees
10 KB Swings
10Air Squats – RX+ Goblet Squats
10ABMAT Sit-ups – RX+ Overhead Sit-ups

B: 5×2 Back Squat working to heavy 2 reps

Thursday – 4/21/22

A: 10 minute EMOM of 2 Front Squats (all at 75%)

B: For Time (13min Cap)
3 Rounds of:
20 Alt. DB Snatches 45/30
20 Double Unders

Into

2 Rounds of:
10 Handstand Push-ups
10 Pull-ups

Wednesday – 4/20/22

A: 10 minutes to find heavy snatch complex:– 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch

B: 10 minutes to work to a heavy 1 rep Snatch Deadlift

C: Death by Overhead Squat (@55% 1rm)

Tuesday – 4/19/22

21 – 18 – 15
Front Squat (95/65)
Double Unders

Into

12 – 9 – 6
Wall Balls (20/14)
Pull-ups

Monday – 4/18/22

A. EMOM 10: 2 reps push press at 70%

B. 12 min time cap
2 rds of:
100m Single-arm kettle bell overhead carry
20 Single-arm KB snatch
20 American KB swings
20 Goblet squats
20 Ring rows

Saturday – 4/16/22

Partner WOD for time:
30 Pull-Ups
50 Wall Ball Shots 24/20
100 Sit-Ups
150 Kettlebell Swings 53/35

Perform every two minutes: 10 Burpees

Each partner does half the reps of everything: 1 partner works at a time.

Friday – 4/15/22

A: 10 minutes to find max complex

1 Segment Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Power Jerk
(Segment 3 second pause @ 1” off floor, 3 second pause @ the knee)

B: 2 Rounds For Time of:
100m Farmer Carry (44/26)
20 Wall Balls
100m Front Rack Carry
20 Toes to Bar

Thursday – 4/14/22

Lemons a la Jamie–get ’em before they’re gone!

3 min AMRAP of
10 walking lunges
10 Push ups
10 V-ups

-Rest 2 minutes into

6 min AMRAP of
10 overhead lunges (1 db overhead, 1 db held at shoulder) (30/20)
10 devil presses (30/20)
10 Burpee Box step overs

-Rest 3 minutes

9 min AMRAP of
10 Box Jumps
10 Hollow Rocks
10 Supermans
10 Box Dips

Wednesday – 4/13/22

A: 10 min EMOM of: 2 Front Squats (all at 70% 1RM)

B: For Time: 21-15-9 reps of:
Hang-Power Cleans (95/135)
Cal Row

Tuesday – 4/12/22

A: 10 minutes to find max complex
1 Segment Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
(Segment 3 second pause @ 1” off floor, 3 second pause @ the knee)

B: 10 mins to find Heavy 3 reps – Snatch Deadlift.

C: 5 Rounds for time of:
5/5 DB Snatch 35/25
5/5 Flutter Kicks
5/5 Heel Taps
5/5 Plank Shoulder Taps

Monday – 4/11/22

A. 4 Rds for time of:
10 man makers 30/20
10 chest to bar pull ups
10 box jumps 24/20

B. Tabata: Double Unders

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