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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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Friday April 19

Strength 1Rm Strict Press W.O.D “Strict Cindy” 20 min AMRAP 5 Strict Pull ups 10 Push ups 15 Air Squats Open/Performance: As witten Fitness: Band Assisted Pull-ups, Box Push- ups Scaled: Ring Rows, Box Push-ups

Melinda MettenFriday April 19

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Thursday April 18

Strength EMOTM alternating for 10min Min 1) 5 each leg – KB or DB (Bulgarian Split Squats) Min 2) 10 Box Jumps 24/20″   W.O.D “Miney Moe” 8 Rounds of: 20s Plate Push  45/25# Rest 90s -OR- 8 Rounds of: 20s Max Effort Air Bike Rest 90s   Barbell Topic: Overhead (Jerk) Techniques and Drills Dip Drives     Drill

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Melinda MettenThursday April 18

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Wednesday April 17

Strength/Skill 10 EMOM alternating movements Odd: 3 position Power Snatch Even: 15 Banded lat pull downs – You should have plenty of time to transition between movements. -Select a weight which will allow you to maintain proper form W.O.D “Buns + Guns” EMOM 8: ODD Minutes: 20 Glute Bridges (Double Leg) EVEN Minutes: 20 Alt. DB Curls (total)    

Melinda MettenWednesday April 17

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Tuesday April 16

Strength Power Clean Heavy Single Work up to a Heavy power Clean for the day: any day you can hit above 80% is a “good” day. W.O.D ”Chuck Rhodes” AMRAP 7: Squat Clean Thrusters Open: (185, 125) Performance: (155,105) Fitness: (135/95) Scaled: (115/75) Heres a burner version! AMRAP 7: 10 Thrusters (95, 65) 10 Burpees

Melinda MettenTuesday April 16

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