FRI19APR2019

WOD

Primer
2 Rounds:
10 PVC OHS
10 Superman Extensions
10 DB Curl to Press

Strength
Overhead Squat: 10 minutes to build to heavy set of 2

Conditioning
For Time:
27 Pull-Ups
24 Power Snatches (95/65 | 115/80)
21 Overhead Squats (95/65 | 115/80)
18 Curtis P’s (95/65 | 115/80)

Extra

Tall Clean (straight legs): 3 sets of 3 as warmup

Clean: every 90 sec, building to heavy set of 2 T&G

WED17APR2019

WOD

Primer
2 Rounds:
15 Glute Bridge
20 sec Hollow Hold On PU Bar
400 Meter Bike

Strength
Power Clean: Build to Heavy Single

Conditioning
AMRAP in 8 minutes:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…etc

Extra

Conditioning
AMRAP in 4 minutes:
3 Ring MU
10/8 Cal Row

TUE16APR2019

WOD

Primer
2 Rounds:
10 e/side Single Leg Band Goodmornings
10 e/side KB Lunge into Press https://youtu.be/GJtMsWM2Cd4
10 Squat Jumps

Strength
Back Squat: warmup then 4 sets of 8 @ 60%

Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (40%)
12 Lateral Barbell Burpees
rest 2 minutes
AMRAP 4:
Buy-In: 400 Meter Run
9 Deadlifts (50%)
9 Lateral Barbell Burpees
rest 2 minutes
AMRAP 3:
Buy-In: 200 Meter Run
6 Deadlifts (60%)
6 Lateral Barbell Burpees

*If you don’t know 1RM, use 95/65-115/85-135/95
**scale run as needed to stay under

EXTRA

Conditioning – Before WOD
5K Run for Time

Strength – After WOD
5 sets:
8-10 Ring Dips
20 GHD Situps to parallel

SAT13APR2019

WOD

Mobility
Hurdle stretch with twist
Mid back mobility w/ foam roller
Down dog – palms flat, hips high

Primer
3 Rounds:
12 Russian Twist (6 e/s)
1 Leg Hurdle Hops
10 Plank Scap Squeeze into Flexion

Conditioning
Teams of 3, For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row

EXTRA

For Time:
90M Sled Push in Grass (light)
100M Ski Erg
60M Sled Push (med)
200M Ski Erg
30M Sled Push (heavy)
300M Ski Erg

THU11APR2019

WOD

Mobility
Hamstring Stretch Coach’s Choice
Glute/Low Back Smash w/ LX Ball
Trap Smash w/ BB https://youtu.be/5v-8xEpVjZQ

Primer
3 rounds:
8 Banded Lat Pulldowns https://youtu.be/fSS7WB6esu0
8 DB Curl to Press https://youtu.be/zdQOmPMGjOY
8 Banded Side Steps e/direction https://youtu.be/hBzKibwEw60?t=185

Conditioning
For Time:
10 Power Cleans (135/85 | R+ 155/105)
50 Air Squats
10 Front Squats (135/85 | R+ 155/105)
50 Air Squats
10 Push Jerks (135/85 | R+ 155/105)
50 Air Squats
10 Clusters (135/85 | R+ 155/105)

WED10APR2019

WOD

Primer
2 Rounds:
12 Straight Leg BB Deadlifts
100 Meter Run
10 Cat / Cow https://youtu.be/nf67wOK8uaQ

Strength
Deadlift: 50/4, 60/4, 70/4, 80/4x2sets

Conditioning
For Time (20 min cap):
40 Cal Row
60 Double Unders
40 Step Ups
60 Double Unders
40 Cal Row
60 Double Unders
40 Step Ups

Split larger classes between row and step-ups. Scaled: 100 Single Unders

Extra

6 Sets:
1 Strict Ring MU + 1 Kipping Ring MU + 50% of Max Ring Dips

TUE09APR2019

WOD

Primer
2 Rounds:
10 Standing Shoulder External Rotation https://youtu.be/TKHZHdYThEw
10 Prone BTN Press https://youtu.be/CrVUbiqxcQQ
10 Behind the neck elbow pull throughs https://youtu.be/8cPzZOaniH8

Strength
Front Squat: warmup then 3 sets of 10 @ 60%

Conditioning
AMRAP 9:
2 Pull-ups
2 Power Snatch (115/80)
4 Pull-ups
4 Power Snatch
6 Pull-ups
6 Power Snatch

R+: Ring MU & 135/95

Extra

Conditioning
10K Bike For Time

Strength
3 sets:
10 Glute Ham Raise
30 sec Weighted Plank

MON08APR2019

WOD

Primer
1 Set:
10 Wall Snow Angels
10 e/L Single leg bench glut bridge
10 Squat to low box jump

Strength
Push Press: 5 sets of 5, Building

Conditioning
For Time, (30 Minute cap):
200M Run
26 Hand Release Push-ups
200M Run
26 Kettlebell Swings (53/35)
200M Run
26 Abmat Sit-ups
200M Run
26 Deadlifts (75/55)
200M Run
26 Air Squats
200M Run
26 Box Jumps (24/20)

Extra

Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3

Snatch Pull + Hang Power Snatch + Snatch: Exactly 6 sets to find max for complex

SAT06APR2019

WOD

Primer
2 Rounds:
10 Single Leg Split Squat https://bit.ly/2I3EhFL
10 Sidelying Shoulder External Rotation https://youtu.be/YTX84qSUlaw
10 Prone Shoulder Flexion https://youtu.be/s2N9MitR9QA?t=81

Strength
5 Sets:
6 Incline* Bench Press
10 DB Reverse Fly

*use a 45# plate under the bench to create the incline

Conditioning
In teams of 2, alternating stations, AMRAP in 20 min:
21 Air Squats
18 Jumping Lunges
15 V-Ups
12 Power Clean (115/80)
9 Push Press (115/80)

Extra

Conditioning
For Max Reps:
0:00 – 6:00: 800M Run, Max Clean and Jerks (135/95)
6:00 – 8:00: Rest
8:00 – 13:00: 600m Run, Max Power Snatch (115/80)
13:00 – 15:00: Rest
15:00 – 19:00: 400m Run, Max Thrusters (95/65)