WOD

Friday April 15

Warm-up: Wall walk: 2 Push-up: 5 Ball slam: 7 6 minute AMRAP STRENGTH: FSQ 5 x 5 E3M WOD: Run: 400 M HSPU: 15 or sub-seated press with dumbbells 3 rounds for time

Thursday April 14

Warm up: Lunge: 40’ with rotation towards forward leg. Quadruped crawl: 40’ 6 min AMRAP STRENGTH: DL 5 x 10 E3M WOD: Fight Gone Bad

Wednesday April 13

Warm-up: Coach’s choice STRENGTH: Press 5 x 3 E3M WOD: Row: 1000 M Then….. Dips: 12 BSQ (from the ground): 12 (155#/120#; 135#/105#; 115#/85) 5 rounds for time

Tuesday April 12

Warm up: Double under: 20 Sit-up: 12 6 min AMRAP STRENGTH: BSQ 5 x 12 E3M WOD: Tabata 20:10 x 8 rounds of each movement (complete 8 rounds of each movement before moving to the next) DB thruster (35#/25#) KB swing (53#/35#) Ball slam (30#/20#)

Monday April 11

Warm-up: Strict pull-up: 3 Air squat: 5 Wall ball: 7 6 minute AMRAP Then coach’s choice of mobility/stretching for 5 minutes. STRENGTH: RDL (Romanian deadlift) 5 x 2 E3M After each set do 7 box jumps (30”/24”) WOD: HPSN: 15 (95#/65#) OHS: 10 200 M Run 5 rounds for time

Friday April 8

Warm-up: Coach’s choice WOD: Lunge 40’ w/ plate overhead (35#/25#) Burpee to plate : 12 Lunge 40’ w/plate overhead AMRAP: 12 minutes STRENGTH: SDL + Seated box jump to 30” box 10 x 2 OTM

Thursday April 7

Warm up: Coach’s choice WOD: DL: 50 (135#/95#) Burpee Over Bar: 40 FSQ: 30 HSPU: 20 Thruster: 10 For Time STRENGTH: PP 5 x 5 E3M

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