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Wednesday May 1

“BODY ROCK” 24 Minute EMOM  1. 50 double unders 2. 15 Hollow Rocks 3. 15 Front rack lunges (135/95) (Front or Reverse) 4. 20 Push-ups Open – As written Performance – 115/75, 15 Push-Ups Fitness – 95/65, 30 DU, 10 Push-Ups   Accessory/Cooldown Superset: Seated Dumbbell Strict Press 20 Band Pull Aparts  

Tiffany SuretteWednesday May 1

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Tuesday April 30

Strength 1 x 1 Hang Squat Clean W.O.D “Under the Lights” Ascending Ladder for 8 Minutes: 3 Hang Squat Cleans (95/65), 3 Toes to Bar 6 Hang Squat Cleans (95/65), 6 Toes to Bar 9 Hang Squat Cleans (95/65), 9 Toes to Bar Continue to add (3) repetitions to each movement until time is called. OPEN/PERFORMANCE 95/65 FITNESS 75/55 Completing

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Tiffany SuretteTuesday April 30

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Monday April 29

 “Play Dead” In a 5:00 Window: 600 Meter Run/Row Time Remaining, AMRAP: 12 Deadlifts (185/135), 12 Barbell-Facing Burpees –Rest 5:00– In a 5:00 Window: 400 Meter Run/Row Time Remaining, AMRAP: 9 Deadlifts (225/155), 9 Barbell-Facing Burpees –Rest 5:00– In a 5:00 Window: 200 Meter Run/Row Time Remaining, AMRAP: 6 Deadlifts (275/185), 6 Barbell-Facing Burpees   WOMEN Open: As Written Performance

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Melinda MettenMonday April 29

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Saturday April 27

“Skillz That Killz” AMRAP 30 with a partner: Buy in: 100/75 Cal Assault Bike (split as needed) Then, With remaining time AMRAP: 400 Meter Row 30 Wallballs (20, 14) 20 T2B 10 Burpees *One person works. Split as desired. Open: Burpees Over the Rower Perf: (14, 10) (Knee to chest) Scaled: (10, 8) (Abmat Sit-ups)

Melinda MettenSaturday April 27

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Friday April 26

Strength 1Rm Floor Press W.O.D “Heart Break Kid” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) Open: As written Perf: (95, 65) Fitness: (75, 55) Scaled: (65, 45) *Scaled: AMRAP 8: 10 SDHP (35, 25) 15 Russian KBS (35, 25) 20 Mountain Climbers (total) Rest 60-90s after each round

Melinda MettenFriday April 26

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Thursday April 25

Strength Every 90s 5×3 Power Clean Use 80% of your 1Rm W.O.D “Eenie” 8 Rounds of: 20 second Sled push Sprint (empty) Rest 90s –OR– “Meanie” 8 Rounds of: 20s Max Effort Air Bike Rest 2:00 Record total cals   Barbell Split Jerk     Drill – Footwork     Drill – Recovery     Drill – Barbell Complex  

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Melinda MettenThursday April 25

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Wednesday April 24

“I like to KICK!” With a partner: 0:00-8:00 Max 400 meter runs 8:00-16:00 Max Power Snatches (135, 95) 16:00-24:00 Max 400 meter runs *One person works. Split as desired. *Score = total number of 400 meter runs, total # of  snatches Rx: As written Open: (115, 75) Perf: (95, 65) Fitness: (75, 55)

Melinda MettenWednesday April 24

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Tuesday April 23

Strength 1a) DB Neutral Grip Bench Press – ( pronated to neutral grip) 4 x 8. Rest 30s. 1b) Ring Rows w. rotation: – ( pronated to neutral grip) 4 x 12. Rest 30s. *Complete 8 reps of DB Neural Grip Bench rest :30s then perform 12 Neutral Grip Ring Rows * You will complete 4 total sets of this

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Melinda MettenTuesday April 23

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Monday April 22

Strength 1Rm Back Squat W.O.D Not for time focus on form and ROM “Manic Monday Swole Work ” 60 Romanian Deadlifts (135, 95) 50 Front Rack Reverse Lunges (135, 95) (50 lunges total) 40 weighted straight leg sit-ups Rx: As written Open:(155, 105) Performance: (115, 75) Fitness: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank) Recovery 800 Meter

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Melinda MettenMonday April 22

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