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Tuesday May 1st

WOD

BB/Strength
OHS
5-5-5
Snatch Balance
3-3-3
Hang Squat Snatch
1-1-1

Capacity/Conditioning
3 RFT of 

1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

FX
OHS
5-5-5
BTN Jerk+OHS
3-3-3
Hang Power Snatch +OHS/Lunge
1-1-1

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
3 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

Monday April 30th

WOD

BB/Strength
Shoulder Press
1-1-1
Push Press
2-2-2
Push Jerk
1-1-1

Capacity/Conditioning
5 RFT of
20 Wallballs
15 Toes to Bar
10 Deadlifts 225/155

FX
Shoulder Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

4 RFT of

20 Wallballs
15 Core (TTB/Knee Raises/Sit Ups)
10 Deadlifts 185/125 155/105

Saturday April 28th

WOD
3 Person Team

100/75 Cal Row
100 Box Jump Up/Over 24/20
100 Power Snatch 95/65
100 Thrusters 95/65
100 C2B Pull Ups
100 Thrusters 95/65
100 Power Snatch 95/65
100 Box Jump Up/Over 24/20
100/75 Cal Row

Time Cap 25:00

-compliments of BBB

FX

50-75 reps ea of

Scale loads to 75/55

Box Jump or Step Up/Over

Pull Ups

Friday April 27th

WOD

BB/Strength
Back Squat across @90%+/-
2-2-2-2-2-2-2-2-2-2

Capacity/Conditioning
3 RFT of
10 Hang Power Cleans 135/95
50 Air Squats
15 Toes 2 Bar

FX
Back Squats
3-3-3-3-3

3 RFT of
10 Hang Power Cleans 95/65
35 Air Squats
15 Core 

Thursday April 26th

WOD
AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post rounds completed.

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

Tesday April 24th

Capacity

AMRAPx12
Run 200,
5/3 Muscle Ups r/b

reset

BB/Strength
EMOMx15
Overhead Squat
1-1-1-1-1

Use the first 10 min f emom to focus on warm up and technique. Last 5 will count as your sets. 

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 4×400 *Moderate pace not not max effort
with the remaining time work on HSW/Shoulder Taps/Static Holds w hand release/or HSPU