4/30 WOD

1) Strength: Deadlift – 15 Mins to establish a New 1RM
*If you have not been deadlifting regularly on saturdays do not attempt to find a max today!

2) Conditioner: 4 Rounds for Time: (20 Min Time Cap)
-20 WallBalls (20,14)
-10 Burpees
-400m Run

4/28 WOD

1) Strength: Bench Press – 15 Mins to find a 3RM for the day

2) Conditioner: Teams of 2 perform the following against a 26 min clock:

a) Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Pull-Ups
20 Hang DB Snatch (50,30) (Must alternate arms every rep)
30 Double Unders (75 Singles)

Rest 2 minutes, and when the clock reaches 10:00 complete the following…

b) Complete as many reps as possible in 8 minutes of:
Row 1500 Meters
Max Burpees

Rest 2 minutes, and when the clock reaches 20:00 complete the following…

c) Complete as many reps as possible in 6 minutes of:
20 Slam Balls (30,15)
20 Toes to Bar

4/27 WOD

1) Activation Drills: 2 Rounds
-10 Banded Lateral Walks (each direction)
-10 Clamshell (each side)
-10 Donkey Kicks (each leg)

2) Strength: “Pick Your Poison”
A) Performance / Competitor – Back Squat – Every 2 minutes, for 10 minutes:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

-Rest 2 Mins then…
*Set 6 – 10 reps @ 70-80%

 B) Fitness / Fat Loss – Every 3 Mins for 12 Mins (4 Rounds)
-24 DB Walking Lunges (12 Each Leg) (Choose a challenging weight)
-30 Seconds Hollow Rock or Hollow Hold (Scale as needed by bringing arms and legs closer to the center of your body…)

3) Conditioner: 4 Rounds For Time
-5 Man Makers (50,30) (1 Man Maker = 1 DB Row R. Arm, 1 DB Row L. Arm, 1 Push Up, 1 DB Squat Clean, 1 Push Press)
-200m Run

4/26 WOD

1) Strength: 15 Mins to find a 1RM Push Press for the day
2) Conditioner: Every minute, on the minute, for 21 minutes:
-1st Min – 6 Strict Handstand Push-Ups (25lb Plates w/abmat)
(Scale = 8 kipping HSPU or 10 Strict Push Ups)
-2nd Min – 12 American KB Swings (Blue,Red)
-3rd Min – 20 Seconds Max Effort Airdyne

3) Extra Credit: 3 Rounds
-10 Strict Ring Dips
-250m Row
-1 Min Rest

4/25 WOD

1) 10 Mins of Mobility Work:
-Front Rack Position Band Work
-Wrists
-Ankles
-Hips

2) Strength: (Pick Your Poison)
a) Performance/Competitor – 
Every 2 minutes for 8 minutes (4 sets):
Front Squat (% based off of RECENT 1RM)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%

Then, immediately, Every 3 Mins for 9 Mins (3 Sets)
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%

b) Fitness / Fat Loss – Every 3 Mins for 15 Mins (5 sets)
– 8-10 Front Squats / Goblet Squats
– 10 Banded Lateral Steps (each direction)
– 15 Butterfly sit ups

3) Conditioner:
-5 Squat Cleans (135,85)
-5 Pull Ups
-20 Double Unders (50 singles)

4) Extra Credit: 3 Rounds
*8-10 Tempo Ring Rows (1 Second Pause at top, 2 seconds lowering down)
(Elevate feet for more of a challenge)
*8-10 DB Bicep Curls each arm

4/21 WOD

1) Bench Press – 5 Minutes to warm up to a challenging weight for 5 reps

then…

2) Strength: Every 2.5 Mins for 12.5 Mins (5 Sets) perform
– Bench Press x5 reps
– Tempo Elevated Foot Ring Rows x6-8 reps (Scale = Ring rows)
* Pause 2 seconds at top of row

3) Conditioner: 20 Min AMRAP – In teams of 2 perform the following
-Run 200 Meters
-10 Hang Power Snatch (115/75 lbs) (Scale = DB Snatch)
-20 Deadlifts (115/75 lbs)
-30 Double Unders (75 Singles)
*Every 5 Mins you must perform 30 Pull Ups as a team, if you are out for a run do them as soon as you get back in…

4/20 WOD

1) 10 Mins of Mobility Work:
-Front Rack Position Band Work
-Wrists
-Ankles
-Hips

2) Strength: (Pick Your Poison)
a) Performance/Competitor – 
Every 2.5 minutes for 15 minutes (6 sets):
Front Squat (% based off of RECENT 1RM)

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

b) Fitness / Fat Loss – Every 3 Mins for 15 Mins (5 sets)
– 8-10 Front Squats / Goblet Squats
– 10 Banded Glute Bridges (2 second pause at top)
– 15 Mountian Climbers (R+L Leg = 1 rep)

3) Conditioner: Every minute, on the minute, for 21 minutes:
Minute 1 – 12-15 KB Swings (Blue,Red)
Minute 2 – 10 Box Jumps (24″/20″)
Minute 3 – 10 Toes to Bar

*If you don’t have at least 15 Seconds of rest after each round scale the weight or reps in order to achieve it…

 

4/19 WOD

1) Skill:
Advanced: 8 Min Alternating EMOM
Even Mins – 6-8 Strict Push Ups (For more of a challenge add plates for deficit)
Odd Mins – 3-5 Muscle Ups

Beginner/Intermediate: 8 Min EMOM
Even Mins – 30 Seconds HS Hold against wall (Scale =  2 Wallwalks or 30 Second Plank)
Odd Mins – 10 Band Resisted Push Ups (Scale = Regular push ups or push ups on box)

2) Strength: Every 2 Mins for 10 Mins
-3 Push Press – Build up to a heavy triple for the day

3) 9 Min AMRAP
-5 Burpees
-7 Ring Dips (Scale = Box Dips)
-9 Push Press (115/75 lbs)

Extra Credit: 4 Rounds
-250m Row Sprint
-10 KB Russian Twists (each side)
-1 Min Rest

4/18 WOD

1) Mobility: Shoulders and wrists

2) Strength: Pick Your Poison
a) Performance / Competitor –
Every 2 minutes, for 18 Minutes (9 sets):
– 1 High Hang Squat Clean + 1 Hang Squat Clean

*Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

 b) Fitness / Fat Loss – 16 Min Alternating EMOM
Even Mins – 2 Hi Hang Power Clean + 1 Hang Power Clean

*Use a weight that’s manageable with perfect form!
Odd Mins – 30 Second Max Flutter Kicks

3) Conditioner – 10 Min AMRAP:
-3 Hang Power Cleans (135,95)
-6 Front Squats (135,95)
-9 Pull Ups
-200m Run