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 Sledpull Powerwalk with lightweight without stopping

Saturday April 20

Saturday April 20

“Delayed By Rain”

4 rounds for time of:
400-m row or 30/20 Bike or 400m Run
80 double-unders (160 singles)
20 Wall Balls 20/14

Friday April 19

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

Friday April 19

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 – Dip Drives on the wall (PVC)

    Drill – Jerk Drives 5×5

Complex

    Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk

Split Jerk

    Drill – Footwork

    Drill – Recovery

    Drill – Barbell

Wednesday April 17

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)

 

 

Tuesday April 16

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