SAT04MAY2019

WOD

Primer
3 Rounds:
12 (6ea) Bottoms Up KB/DB Reverse Lunges
https://bit.ly/2WrvLEo
40sec (20s ea) Side Planks
https://bit.ly/2Y0tfoE
8-12 BB Pendley Rows
https://bit.ly/2ZWbNn2

Conditioning
In Teams of 2 For Time:
300 Meter Run – Relay
50 Overhead Squats (45/35)
300 Meter Run – Relay
50 Thrusters (45/35)
300 Meter Run – Relay
50 Front Squats (45/35)
Scale Weight as Needed

FRI03MAY2019

WOD

Primer
3 Sets:
10 Dball/Medball Slams
https://bit.ly/2GQaFJ6
20 (10ea leg) SL Poor Man’s Leg Curl
https://bit.ly/2ZOrzQY
3 Wall Walks
https://bit.ly/1Is5Ssa
Strength
Back Squat
5 sets of 6, building to heavy set
Conditioning
AMRAP in 13 min:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Hand Release Push-ups | R+ HSPU

THU02MAY2019

WOD

Mobility
Banded Hamstring Stretch (cross over body – 3 angles)
https://bit.ly/2WhgPZn
Forearm Smash LX Ball (Sub BB if needed)
https://bit.ly/2PFjtFH
Psoas Smash (Pso-rite or ball)
https://bit.ly/2ZSsf7M

Primer
3 Rounds:
12 Cossack Squats
https://bit.ly/2LdJCN7
10 Banded Facepull and Y-Press
https://bit.ly/2Jb8qmf
16 Quadruped KB Pullthrough
https://bit.ly/2XXrEQH

Conditioning
Tabata (8 rounds of 20sec on / 10 sec off):
Row or Cal
Bike for Cal
Abmat Situps

Complete all 8 rounds of Row before moving to bike, and so on for each movement.

Record the lowest round for each exercise.


WED01MAY2019

WOD

Primer
2 Sets:
12 Elevated Reverse Lunges https://youtu.be/3y0GaQkYxP0
12 Air Squats
12 Hollow/Arch Swings

Strength
4 Sets:
10 (5ea) Weighted step-ups (20/16), building
30 sec Hollow Hold

Conditioning
3 Rounds For Time:
10 Power Cleans (135/95)
25 Wallballs (20/14)
400 Meter Run

Sub Row or Bike for the weather.

Extra

Conditioning
Tabata Ski Erg

Strength
5 Sets:
5 Bench Press
8 DB Reverse Fly

TUE30APR2019

WOD

Primer
2 Rounds:
8 e/leg Banded Hamstring Activation https://www.youtube.com/watch?v=piVcThmmwVM
10 DB Butterfly Raise (light) https://youtu.be/Ux4fqfmzh4E?t=105
50ft Jog + 50ft High Step

Strength
Deadlift: Build to Heavy set of 3 in 5-6 sets, NOT T&G

Conditioning
AMRAP in 10 min:
60 Double Unders
15 DB PushPress (50/35)
15 Deadlifts (65% of today’s triple)

Extra

Strength
No Foot Clean: 3 sets of 3 building

Clean: 50/3, 60/3, 70/3, 80/2, 85/2x2sets
Touch & Go

MON29APR2019

WOD

Primer
2 Rounds
10 e/leg Down Dog w/ Leg Lift to Tuck https://youtu.be/PyNP6ZkNvFg
5 e/direction Plank Side Walk https://youtu.be/hffjRd86Zno
10 e/leg Banded Lateral Leg Raise https://youtu.be/Fzmy_PKv6T4?t=9

Conditioning
AMRAP in 3 Min:
18 Burpee Box Jumps (24/20)
18 Front Squats (75/55)
Max Calorie Row in time remaining

rest 3 minutes

AMRAP in 3 Min:
15 Burpee Box Jumps (24/20)
15 Front Squats (95/65)
Max Calorie Row in time remaining

rest 3 minutes

AMRAP in 3 Min:
12 Burpee Box Jumps (24/20)
12 Front Squats (115/80)
Max Calorie Row in time remaining

rest 3 minutes

AMRAP in 3 Min:
9 Burpee Box Jumps (24/20)
9 Front Squats (135/95)
Max Calorie Row in the remaining time

Extra

Strength
No Foot Snatch: 3 sets of 3 building

Snatch: 50/3, 60/3, 70/3, 80/3, 85/3x2sets
*2 Touch & Go + 1 w/ reset