April 20, 2021

Strength:

5 X 3 OHS @ 65%

WOD:

20 MIN AMRAP
400M RUN
1 SNATCH (INCREASING WEIGHT EACH ROUND)

**1 attempt at the snatch each round. Score is total weight in pounds minus 5 pounds for every missed attempt.

April 19, 2021

Strength:

4 X 6 FLOOR PRESS @ HEAVY (3 SEC DOWN, EXPLODE UP)

4 X 5 BARBELL BENT OVER ROW @ HEAVY

WOD:

10 MIN AMRAP
10 PULL UPS
10 BURPEE BOX JUMP OVERS (24/20)

*Rest 5 mins

10 MIN AMRAP
10/8 CAL AB
10 THRUSTERS (RX 95/65, RX+ 115/75)

April 16, 2021

Strength:

10 MIN EMOM
ODD: 5 DBALL FRONT SQUATS (150/100)
EVEN: 5 BARBELL FRONT SQUATS @ 65%

WOD:

BUY IN: 15 DBALL OVER SHOULDER

4 ROUNDS
25 KBS
20 PUSH UPS

CASH OUT: 800M RUN

April 15, 2021

Strength:

EMOM:
250M ROW + 10 ELEVATED RING ROWS

WOD:

EVERY 3 MINS FOR 18 MINS
15 WALLBALLS
15 BURPEES

April 14, 2021

Strength:

5 X 4 BB HALF KNEELING SHOULDER PRESS @ 65%

10 SINGLE ARM DB BENT OVER ROW @ HEAVY (5 PER ARM)

WOD:

1 MILE RUN
40 PULL UPS
400M RUN
100 AIR SQUATS
800M RUN
80 AB MAT SIT UPS

April 13, 2021

Strength:

10 MIN EMOM: 3 OHS @ 60%

WOD:

20 MIN EMOM:
12/10 CAL ROW + 5 POWER SNATCHES (RX 95/65, RX+ 135/95)

April 12, 2021

Strength:

5 X 10 FLOOR PRESS @ 70%

8 PUSH UPS WITH 3 SEC NEGATIVE

WOD:

21 BB THRUSTERS (115/75)
400M RUN
18 THRUSTERS
400M RUN
15 THRUSTERS
400M RUN
12 THRUSTERS
400M RUN

*Every 400M run that takes over the below time limit, do the number of burpees beside it before starting your next set of thrusters.
RX: 2:00 – 18 BURPEES
RX+: 1:50 – 22 BURPEES
SCALED: 2:15 – 18 BURPEES

April 9, 2021

Strength:

3 REP MAX BACK SQUAT

WOD:

10 MIN AMRAP:
3 WALL WALKS
12 AB MAT SIT UPS
3 BAR MU / 5 BB BENT OVER ROW
12 LUNGE DROPS

April 8, 2021

Strength:

5 X 5
ELEVATED RING ROWS

WOD:

4 ROUNDS
30 STEP UPS (RIGHT LEG)
30 ALT DB SHOULDER PRESS (50/35)
30 STEP UPS (LEFT LEG)
30 ALT DB BENT OVER ROW (50/35)

April 7, 2021

Strength:

1 REP MAX SHOULDER PRESS

WOD:

1 MILE RUN
150 WALLBALLS (20/14)
1 MILE RUN