April 30, 2018

Warmup
500m Row 
Squat Therapy 
4 Dive Bombers
1:00m Plank 
Foam Roll

Skill 
5 Rds afap - 22 min cap
300/250m row 
8 Squat cleans 155/105
1 minute rest in-between

WOD
30-20-10
Ground to Overhead 115/75
C2B
Wallballs

April 27, 2018

Warmup 
400m Run 
30 Squats
40 GHD Back Extension 
Foam Roll 

Skill
12 Min EMOM 
1 - 50 Double Unders
2 - 12 Burpees
3 - :45 Sec Plank

WOD
15 Min AMRAP 
5 Hang Cleans 
5 Front Squats 
5 Shoulder to Overhead
*Everytime the bar drops to the ground perform 1 rd of Cindy

...

April 26, 2018

Warmup
4 Dive Bombers
1:00m Plank 
HS Hold - 1:00m 
30 Russian Twists
Foam Roll 

Skill
4 Rds
10 Bench Press 185/135
10 Ring Dips 
10 GHD Situps 
10 Single Arm DB Rows - each side

WOD

40-30-20-10
DB Snatch 
OH Walk Lunge 
Abmat Situps 


 

April 25, 2018

Warmup
4 Dive Bombers
Skin the Cat 
500m Row
Pushup Complex

Skill
25 Min EMOM
Min 1 - 250/200m Row
Min 2 - 30 Russian KB Swings 1.5/1
Min 3 - Down and back x 2 
Min 4 - 100 Single Unders
Min 5 - 15 T2B

WOD 
8 Min AMRAP 
40 Push Press 75/55
60 Air Squats 
40 Hang Clea...

April 24, 2018

Warmup
500m Row
Good Mornings 
Squat Therapy 
4 Dive Bombers
Foam Roll 

WOD
(0:00-10:00)
Push press x 3 - build to tough set 

(14:00-18:00)
100 Abmat Situps  - Beach Season right around the corner

(20:00-35:00)
15 Min AMRAP 
5 Deadlifts 275
12 Pushups 
20 Box Jumps 24/2...

April 23, 2018

Warmup
400m Run 
Squat Therapy 
4 Dive Bombers
Good Mornings 
1:00m Plank

Skill
Squat Clean + Front Squat + Jerk 
Build in complex

WOD
15 Rds
10 Wallballs 
5 Pullups 
3 Burpees 

April 20, 2018

Warmup 
500m Row 
Good Mornings
4 Dive Bombers
30 GHD Back Extensions 
Foam Roll

Skill
Strict Press - Build to a heavy double

WOD 
30 Squat Cleans 135/95
30 Bar Facing Burpees
20 Hang Cleans 
20 C2B 
10 Thrusters 
10 Strict HSPU

April 19, 2018

Warmup
4 Dive Bombers
20 GHD Back Extensions 
Skin the Cat
1:00 On the bike 
Foam Roll

Skill

Tabata

Tabata Squat

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least nu...

April 18, 2018

Warmup
500m Row 
Good Mornings
30 GHD SItups 
30 Russian Twists
Foam Roll

Partner WOD 
complete the following tasks in any order you would like. You can also break things up and do rounds. 

200 Cal Row 
200 Wallballs 
200 Box Jumps 
150  KB Swings 
150 Abma...

April 17, 2018

Warmup 
4 Dive Bombers 
Skin the cat 
30 Russian Twists 
Pushup Complex 

WOD
(0:00-10:00)
10 Min EMOM 
Even - 12 Pullups 
Odd - 30 Air Squats 

(14:00-18:00)
100 Hollow Rocks 

(20:00-26:00)
As many rounds as possible in 8 minutes of:

30 double unders

10 Right arm DB snat...

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