Tuesday 04.13.21

Tuesday 04.13.21

04.13.21 WOD “Winter Soldier” Every 3:00 (6 sets) – 0:00 – 3:00 15/12 Calorie Row 15 Power Snatch (75/55) – 3:00 – 6:00 15/12 Calorie Row 12 Power Snatch (95/65) – 6:00 – 9:00 15/12 Calorie Row 9 Power Snatch (115/80) – 9:00...
04.12.21

04.12.21

04.12.21 STRENGTH Back Squat – 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * —Rest 1:00— Back Pause Squats – 5 sets x 1 reps * Complete a set every minute on the minute* WOD “Elizabeth”...
Saturday 04.10.21

Saturday 04.10.21

04.10.21 WOD “Waterboy” Partner Workout 4 Sets: AMRAP 4 Minutes 10 Synchro Burpees 30 Synchro Air Squats 50 Double Unders (each, at the same time) Max Wall Balls (20/14) (Split) -Rest 2 Minutes between...
Friday 04.09.21

Friday 04.09.21

04.09.21 WOD “Hoosiers” 30 rounds 1 Squat Snatch (155/105) 4 Toes to Bar 8 Alternating Box Step Ups (24/20)
Thursday 04.08.21

Thursday 04.08.21

04.08.21 Strength: Shoulder Press 3×5 Build to a moderate/heavy set of 5 WOD Every 3:00 for 5 sets 200m Run 12 Push Press (95/65)(75/55)
Wednesday 4.7.21

Wednesday 4.7.21

04.07.21 WOD “Glory Road” 5 sets 250m Row 100m KB Farmer Carry (70/53) -2 min rest b/t sets- Accessory 5 Rounds: 10 Hollow Rocks 10 V-Ups 10 Tuck Crunches :10 Hollow Hold –Rest 1:00 between...
Tuesday 4/6/21

Tuesday 4/6/21

04-06-21 Strength Back Squat 5×5 – 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * — Into — Back Pause Squats 5×2 – 5 sets x 2 reps * Complete a set every 90 seconds * WOD “Rocky...
Monday 4/05/21

Monday 4/05/21

04-05-21 WOD “Miracle” For Time: 21-15-9 Double Dumbbell Front Squats (50s/35s) 12-9-6 Burpee Pull-Ups – Into – 72 Alternating Dumbbell Snatch (50/35) Accessory 1 min couch stretch (each side) 1 min foam roll lats (each side) 1 min wide leg forward fold...
Saturday 04-03-21

Saturday 04-03-21

04-03-21 WOD “Saturday with the Girlz” With a Partner for time…. ” Karen” 150 Wall Balls Total/ 75 per person (20/14) Partner A and B stand side by side alternating. — Rest 3 Minutes — “Cindy” 10 Rounds total (5 rounds per person) Partener A complete...