04/28/17

Pre-WOD (Skills/strength):
12min E2MOM (6RDS)
4x Hand Squat Snatches

– Focus on form
– Building in weight each set

WOD:
5RDS
20x Push-ups
15x Supine Pull-ups
10x Toes to bar

Post-WOD (Challenge/Cool-down):
2min Side Plank (each side)

04/27/17

Pre-WOD (Skills/strength):
10RDS
30sec ON / 30sec OFF
Handstand Holds

WOD:
Deck of Cards
Clubs = Double KB Clean
Spade = Double KB Swing
Hearts = Double KB Front Squat
Diamonds = Double KB Deadlift

All Face Cards = 10 reps
Jokers = 10x Burpess

Post-WOD (Challenge/Cool-down):
Easy row/jog

04/26/17

Pre-WOD (Skills/strength):
3RDS
10x Strict TTB
15x Weighted Sit-ups
45sec Side Plank (each side)

3RDS
10x Landmine Rotations (each side)
20x Leg lifts
10x Landmine Toss (each side)

WOD:
Sprint Intervals

Post-WOD (Challenge/Cool-down):
Easy row/jog

04/25/17

Pre-WOD (Skills/strength):
5RDS
6x Reverse Lunges (each side)
6x SL RDL (each side)
6x Partnered Hamstring Curls

WOD:
12min AMRAP
20x OH Lunges w/ BB
15x Backsquats w/ BB
10x Burpees

Post-WOD (Challenge/Cool-down):
Sprint work

04/17/17

Group activation work and warm-up before WOD.

WOD:
12min AMRAP
20x Sit-ups
15x Air Squats
10x Box Jumps

REST 5mins

12min AMRAP
20x Sit-ups
15x Ring/Box Dips
7x Burpee Pull-ups

Post-WOD (Challenge/Cool-down):
Roll out and stretch

04/14/17

Pre-WOD (Skills/strength):
5×3 Hang Power Cleans

– Focus on form and build up in weight.

WOD:
4RDS – Not for time. Focusing on form.
3x Speed Squats
4x Vertical Jumps
3x Speed Reverse Lunges (each leg)
4x Split Jumps (each side)

Post-WOD (Challenge/Cool-down):
GHD work

04/13/17

Pre-WOD (Skills/strength):
4RDS
10x Single Arm KB Swings – Right
10x Single Arm KN Press – Right
Waiter Walk Right (Down and back)
10x Single Arm KB Swings – Left
10x Single Arm KN Press – Left
Waiter Walk Left (Down and back)

WOD:
3RDS
20x Supine Pull-ups
15x Dips
15x Push-ups
20x Jumping Jacks

Post-WOD (Challenge/Cool-down):
Shoulder mobility

04/12/17

Pre-WOD (Skills/strength):
3RDS
15x Strict Toes to bar
60sec Side Plank (each side)

WOD: Partnered
3RDS
40 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
20 Push Jerks (135/95)
CASH OUT: 100x Synchro Sit-ups

Each teammate will have their own bar. Chip through each movement as a team.
During deadlift, resting partner must hold at the top of a deadlift
During Hang Power Cleans, resting partner must hold in the front rack
During Push Jerks, resting partner must hold bar overhead
Partner 2 must be doing the holds in order for partner 1 to work

Post-WOD (Challenge/Cool-down):
Roll out and stretch

04/11/17

Pre-WOD (Skills/strength):
3RDS
10x MB side toss (per side)
10x Side Plank Twist (per side)
20x Leg Lifts

3x 60sec Weighted Plank Hold

WOD:
16min E2MOM
3x Deadlifts

– AHAP while maintaining form

Post-WOD (Challenge/Cool-down):
Easy jog/row

04/10/17

Pre-WOD (Skills/strength):
4RDS
6x Bench Press 1-1/4 with 4sec lower
12x Face pulls

WOD:
5RDS
10x Box Jumps
7x Burpees
5x Pull-ups

Post-WOD (Challenge/Cool-down):
Shoulder mobility work