4-25

1) EMOM8 FrontSquat * 3 

2) AMRAP15

     3 MU (mod w/transition work or 6 pull-ups and 6 dips)

     6 DB Thruster 45/30#

     9 TTB

     27 DU

4/17 & 18 WOD

Wed

Emom 5 x5 FrontSquat

Emom10

Odd 30 sec DU

Even 5 strict HSPU or 5 neg

Amrap 15
500 Meter Row

20 Hollow rocks
15 Burpees to plate
5 pullups

 

 

Tue

Emom 16 even 2 hang cleans, odd 6-8 dips

EMOM7 7 boxjumps, 7burpees, 7 KB heavy

4-16 WOD

1.5×5 bench  2. lateral raise 3x 10

3.4 rounds

20 wall balls

20 Superman ext  or good mornings

20 walking lunges – optional add weight

$$$ tabata-Hollow rocks

4 – 13/14 WOD

Fri

1 a.5×5 Deadlift b. 3×10 bent over row

2. Amrap12: 10 burpee pullups, 10 db pushpress, 10 db deadlift

 

Sat

Run 1 mile

Then

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Run 1 mile

MOD: teams of two

4-10 WOD

 

 

1. Front Squat

6×3 1 pause+2 reg  (3 sec)

 

2.Emom 10

Alternating On the Minute :

Odd Minutes – 30 sec Double Unders

Even Minutes – 30 sec Handstand Push-ups

3.EMOM 10

Odd – :30 sec row for calories

Even – :30 Seconds wall balls

4-9 WOD

5×5 strict press

2. “lite Grace”
For Time:
30 Clean and Jerks (115/75)

3. Alternating EMOM x 12:
Odd Min :30 seconds Burpee Box Jumps (24/20)
Even Min – :30 Seconds Max Toes to Bar

 

$$$=  See board

April 2- 7th WOD

201 classes and testing week

1. Take 15 min to work up to heavy bench
2. 3×10 strict press

3. Pullups 3×5 or  Strict/Weighted Pull Up Test:
:or Strict Weighted pull up 1RM

4. CF Baseline
500m row, 40x Squats, 30x Sit Up, 20x Push Up, 10x Pull Up

Tue.

TEST

1. OHS; Build to 1RM, from a rack in
12-15 min
2. Conditioning
“Nancy”
5 RFT
Run x400M
OHS x15 [95/65#]

Wed.

1. Take 15 min to build to heavy backsquat
2. then
21-15-9, reps for time;
Power Clean 115/75# +
Burpee over bar;

$$$GHD
3x 8-10 reps
or
A. Tuck Ups 3x 15

Thur

warm up

Take 15 min to work on gymnastic skill

examples:

 PullUps/MU progressions

 Freestyle HSH

 Max L-Sit for time; Mod Tuck Hold
Max HS Walk +Hold
Wall Facing HS Hold
Max distance HS Walk

then

AMRAP30 min; go as far as you can in the following;
a. Run 100m [or Airbike 10/8 Cal]
b. KB Swings x15 [53/35#]
c. Box Jump +Step Down x15
d. Hollow Rocks x15
e. DB Power Snatch x15 [alt arms – total reps]
f. Row 150m
rest 90 sec- start at any station

Friday:

Max rep deadlift

5 rounds- DT prep

135/85  pound Deadlift, 12 reps

Hang power clean,9 reps

Push jerk, 6 reps.

Sat.

Emom 8 x3 Push press

EMOM 18
Min 1. 40 sec of wallball
Min 2. 40 sec of boxjump

Min 3.  40 sec farmers carry w/db- for laps

$$ assistant work see board