Friday April 26

Strength:


EMOTM for 12 min

ODD - 4 Squat Cleans
EVEN - 1 muscle up



WOD:

Run
Tire Flip Jump Overs

Thursday April 25

Strength;

Strict Press

10 - 7 - 5 - 7 - 10



WOD:

3 Rounds

5 Squat Snatch (115/75)
20 Ring Rows

Wednesday April 24

Strength:

Every Minute on the Minute 10 min

7 Sumo Deadlift High Pull (115/75)




WOD:

5 Rounds

5 Burpee Broad Jumps
10 Strict Push Ups
20 Leg Lifts

Tuesday April 23

Strength:

Bench Press


10 - 10 - 10 - 7 - 5



WOD:

AMRAP for 15 min

2 Rope Climb

8 Burpee Box Jumps

14 Kettle Bell Snatch (53/35) (7 each side)

Monday April 22

Sundays are Awesome!

Strength:

Back Squat

5 - 5 - 5 - 5 - Max

With 70% of Max Weight

WOD:


"Diane"

21 – 15 – 9 Reps

225lb Deadlift
Handstand Push Ups

Friday April 19

Strength:

Max Weighted Pull Up (Yep just wait) :-)



WOD:

AMRAP 15 min

10 Lateral Box Jump Overs (24/20)

20 Kettle Bell Swings ((3/35)

Thursday April 18

Strength

Bench Press

10 - 5 -.6 - 7 - 8


WOD

Jackie
1000m Row
50 Thrusters (45#)
30 Pullups

Wednesday April 17

Strength:


Every minute on the Minute 8 min

3 Squat Smatches


WOD:


3 Rounds for Reps 1 min at each station

Rope Climb
Double Unders
HSPU
Squat Clean (95/65)
Man Test (in sec) (53/35) hold to small weight directly overhead in a full squat. May need 2.5s
Rest

Tuesday April 16

Warm Up:

Row 500 m

30 Wall Ball

10 Hand Stand Push Ups


Strength:


Shoulder Press


10 - 9 - 8 - 9 - 10



WOD:

3 Rounds

2 Lengths Dragon Crawl
4 Length Bear Crawl
6 Lengths Weighted Lunges (45/25)

Monday April 15

Warm Up:

1 mile Run / Row
10 Muscle Ups
L- Sit 3 Attemps

Strength:


Overhead Squat

10 - 10 - 6 - 7 - 8



WOD:

FRAN

21 - 15 - 9

Thrusters (95/65)

Pull Ups

(Go RX)

Friday April 12

Warm Up:


1000 m Row
30 Toes 2 Bar


Strength:

Back Squat

10 - 6 - 7 - 8 - 9


4 Squat Cleans OTM

For 10 min

WOD:


30 Turkish Get Ups For Time

Thursday April 11

Warm Up:

3 Rounds of

10 Leg Lifts
15 Wall Ball

Then:

Run 1 mile

Strength:

Push Jerk

10 - 5 - 7 - 7 - 7


WOD:

50 Double Unders
30 Thrusters
20Ring Rows
30 Thrusters
50 Double Unders

Wednesday April 10

Warm Up:


10 Slosh Pipe side bends
2 Lengths of Slosh Pipe Lunges
100 Squats
50 Push Ups


Strength:

Deadlift

5 - 4 - 5 - 9 - 7



WOD:

20 min AMRAP

250 m Row
50 Butterfly Sit Ups
20 Lunges

Tuesday April 9

Warm Up:

30 Burpee Pull Ups
30 HSPU
Forward Splits (2 min Both Sides)
Horizontal Splits (2 min)


Strength:

Bench Press:

10 - 8 - 6 - 4 - 4


WOD:

4 Rounds for Time

3 Squat Cleans

3 Push Jerks

20 Toes 2 Bar


(In order for a round to count the Squat Cleans and Push Jerks must all be done without letting go of the bar. Only after controlling the bar down to the floor after the last push jerk can the hands leave the bar.) this helps us to learn grip strength.

Monday April 8

Nick has gone back to Finland. You will be missed Nick! Had a lot of fun with you!

Warm Up:

1 Length Dragon Crawl
20 Overhead Pistols
Stretch Quads thinking man stretch and sit between feet
30 Strict Pull Ups


Strength:

Front Squat

5 - 4 - 3 - 3 - 3

Every Minute on the minute for 7 minutes

5 Power Snatch (115/75)




WOD:

Lynne

5 Rounds For Max Reps

Bodyweight Bench Press Max Reps
Pull Ups Max Reps

Friday April 5

Welcome Back from Mexico Robin!


Warm Up:

4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10

Strength:

Overhead Squat

10 - 10 - 10

WOD:

3 Rounds

50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)

Thursday April 4

Warm Up:

1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15


Strength:

Shoulder Press:

7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes

5 Squat Snatches (95/65)

WOD:

13.5 WOD

12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups

Wednesday April 3

Warm Up:

500 Jump Rope
Wall Ball Game 20 - 60

Strength:

Sumo Deadlift

10 - 10 - 10 - 10 - 10


WOD:

12 min AMRAP

10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups


Finish:

1000 m Row

Tuesday April 2

Warm Up:

800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30

Strength:

Scott's Press

5 - 5 - 5 - 5 - 5


WOD:


4 Rounds

2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU

Monday April 1st

Warm Up:

30 Burpees
Max Hand Stand Walk / Hold
5 - 10 - 15 - 20 - 25 - 30 Toes 2 Bar (must be done in a row to count) get as far as possible.


Strength:


Front Squats
10 - 10 - 10




WOD:

"AMANDA"

9 - 7 - 5

Muscle Up
Squat Snatch (135/95) Beginners (65/45)