• Monday April 23

    WOD

    BB/Strength
    Clean & Jerk
    EMOMx20
    Min 1-5 1 PC + 1 FS + 1 PP
    Min 6-10 1 PC + 1 SC + 1 PJ
    Min 11-20 1 SC + 1 Split Jerk


    Reset

    AMRAPx8
    Capacity/Conditioning
    3 HSPU
    3 Power CLean 185/125
    3 HSPU
    6 PC
    3 HSPU
    9 PC
    3 HSPU
    12 PC

    This a repeat of a previous open workout. With that hold yourself to the HSPU standerd focusing on hand/foot position as well as getting tall with toes pointed down.

  • Sunday April 22nd

    WOD


    As many cards as possible in 25:00
    "Deck of Cars" BB Style

    Hearts - Front Frack Lunge 95/65
    Clubs - Pull Ups
    Spades - Alternating DB Snatch 45/35
    Diamonds -Russian KBS 2/1.5

    Jokers - 50 Cal Row

    Aces- 21
    Kings -15
    Queens -14
    Jackis- 13

    FX
    Scale as Needed


  • Friday April 20

    WOD


    2 Person Teams complete as many rounds as possible in 18:00 of

    Alternating rounds
    1 DB Power Clean 2@45/35
    1 Thruster
    1 TTB
    1 GS Box Jump 24/20

    2 DB Power Clean
    2 Thrusters
    2 TTB
    2 GS Box Jumps

    3 DB Power Cleans
    3 Thrusters
    3 TTB
    3 GS Box Jumps

    etc climbing by 1 rep every round until time runs out

    During this workout A1 will complete a full round of 1 then A2 will compete a full round of 1. A1 will then perform a round of 2 reps ea. A2 then completes a round of 2. Continuing until time expires

    Cool Down
    with a 12:00 running clock complete
    1 mile run 4x400 *Moderate pace not not max effort
    with the remaining time work on HSW/Shoulder Taps/Static Holds w hand release/or HSPU 

  • Thursday April 19

    WOD

    BB/Strength
    Deadlifts
    2-10-2-10-2-10
    10's@ 70% +/-
    2's@ 88% +/-


    Conditioning
    Flight Simulator
    10-20-30-40-50-40-30-20-10 reps 0f
    II Unders
    each set must be competed unbroken before moving on to the next set.
    TIme Cap 10:00
    into
    18-12-6 reps of
    SDLHP 95/65
    Lateral Burpees


    FX
    Deadlifts 

    3-3-3-3-3

    10:00
    Goat work Take this time to work on linking your Dubs.
    into
    18-12-6 reps of
    KB SDLHP 70/53Burpees

  • Wednesday April 18



    #1 and #4 

    WOD

    BB/Strength
    Snatch P/S/S
    7x1
    Climbing in weight

    **Lets see some PR's today. Squat snatch should be your preferred movement to reach heaviest potential.



    Capacity/Conditioning  
    4 RFT of
    5 Power Snatch 115/85
    Row Sprints Men Sub :40 200m Women Sub 1:00 200m
    5 Power Snatch
    Rest 1:00

    Post total time including rest as score

    If you fail to row the meet the required time you must redo the row before moving on to the snatch. You'll want to push yourself a little harder the first round to establish that baseline time.

    FX


    Snatch
    2-2-1-1-1
    Quality over Qty
    Focus on technique before adding heavy weight


    3 RFT of
    5 Power Snatch 95/65 75/55
    Sub 1:00/1:10 Row
    5 Power Snatch
    Rest 1:00

  • Tuesday April 17

    WOD

    Rest Day
    Open/Active Recovery 11-1 and 5:00-6:30pm

  • Monday April 16th

    WOD

    BB/Strength 
    EMOMx20 climbing to heavy
    Odd - Bench Press 2-3
    Even - Power Clean 2-3 TnGo  


    Capacity/Conditioning 
    21 Power Cleans  135/95
    21 C2B Pull Ups
    15 Power Cleans
    15 C2B Pull Ups
    9 Power Cleans
    9 C2B Pull Ups

    FX
    EMOMx20
    Same format
    5 moderate loaded reps vs 2-3 heavy


    21-15-9 reps of
    Power Clean
    Pull Ups
    Scale as needed

  • Sunday April 15th

    Team WOD

    2-3 Person Teams
    50 Power Snatch 95/65
    40 Overhead Squats 95/65
    30 GS Box Jumps 24/20
    20 Shoulder 2 Overhead 95/65
    10 Burpee Pull Ups
    Row 1K Meters
    10 Burpee Pull Ups
    20 Shoulder 2 Overhead 95/65
    30 GS Box Jumps
    40 Overhead Squats 95/65
    50 Power Snatch 95/65

    FX
    40 Power Snatch 75/55 65/45
    30 OH Lunge/Squat
    20 GS Box Jumps 20/14
    10 Shoulder 2 OH
    5 Burpee Pull Ups
    Row 800m
    5 Burpee Pull Ups
    10 Shoulder OH
    20 GS Box Jumps
    30 OH Lunge/Squat
    40 Power Snatch

  • Saturday April 14th

    WOD


    5 RFT of
    15 Front Squats 115/85
    Run/Row 200m
    15 Toes 2 Bar
    Run/Row 200m
    Rest 2;00

    FX
    4-5 RFT of
    10 Front Squats
    Run/Row 200m
    10 Core
    Run/Row 200
    Rest 2:00

  • Thursday April 12

    WOD

    BB/Strength
    Back Squat
    Work up to a Heavy Single 5 sets or less 

    AMRAPx18
    50 II Unders
    25 Wallballs 20/14 @10'
    5/3 Muscle Ups
    Run 200m


    FX
    AMRAPx15-20
    10 att + 40 Single Unders
    15 Wallballs
    5 Dips
    Run 200 

  • Wednesday April 11

    WOD
    "Run BMC"

    200m Run

    1 Round of Barbara:

    20 Pull-ups

    30 Push-ups

    40 Sit-ups

    50 Air Squats

    400m Run

    2 Rounds of Mary:

    5 Handstand Push-ups

    10 Pistols

    15 Pull-ups

    600m Run

    3 Rounds of Cindy:

    5 Pull-ups

    10 Push-ups

    15 Air Squats

    800m Run

    -compare to 10/24/16, 2/17/17,10/21/17

    FX
    Run 200m
    10 Pull Ups
    20 Push Ups
    30 Sit Ups
    40 Squats

    Run 300m
    2 rnds of
    5 HSPU/DB OH Press/Pike
    10 Pistols or 20 Air Squats
    15 (S) Pull Ups/Ring Rows

    Run 400m
    3 rnds of
    5 (S)Pull Ups/Ring Rows
    10 Push Ups
    15 Air Squats

    Run 500m

  • Tuesday April 10th

    WOD


    BB/Strength
    Front Squat
    5-3-1-1-1
    Climbing in weight

    Capacity/Conditioning
    15.1
    AMRAPx9
    15 TTB
    10 Deadlifts 115/85
    5 Power Snatch 115/85

    15.1a
    6:00 est 1RM
    Clean & Jerk

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