Monday 4/22
“CONDITIONING”
EMOM 28 minutes
Min 1: 8 Deadlifts (185/125 lbs.)
Min 2: 50 DU/75 Single Unders
Min 3: 12 Hand-Release Pushups
Min 4: 12/9 Calorie Row
Rx+: 225/155 DL, 15 Pushups, 15/12 Cal
Fitness: 135/95 lbs. DL, Elev. Pushups
Novice: 95/65 lbs. DL, Elev. Pushups, 40s Bike
Tuesday 4/23
“CONDITIONING”
AMRAP 20 minutes:
30/24 Calorie Bike
120′ Farmer Carry (53’s/35’s)
30 V-ups
30 Ring Rows
30 Air Squats
Fitness: 44/25lb Kbs, Tuck-ups
Novice: 35/15lb KBs, Sit-ups
Wednesday 4/24
“CONDITIONING”
Partner WOD Wednesday
For time:
10 x 60′ Shuttle runs
20 Thrusters (95/65)
30 Toes-To-Bar
40 Clean and Jerks (95/65lb)
100/80 Cal Bike
40 Clean and Jerks (95/65lb)
30 Toes-To-Bar
20 Thrusters (95/65)
10 x 60′ Shuttle runs
Time Cap: 30 Mins
Fitness: 75/55 lbs. Hanging K2E
Novice: 45/35 lbs., Candlesticks
Thursday 4/25
“STRENGTH”
In 20 Mins, Find 1-3 Rep Max Back Squat
“CONDITIONING”
10-9-8-7-6..down to 1 reps each of:
Wall Balls
Kettlebell Swings
Burpees to Plate
12 Min Cap*
Rx: 20/14lb WB 53/35lb KB
Fitness: 16/12lb WB, 44/25lb KB
Novice: 10/6lb MB, 25/15lb KB
Friday 4/26
“STRENGTH”
In 20 Mins, FInd 1-3 Rep Bench Press
AND Max set of Strict Pull-ups/Ring Rows
“CONDITIONING”
For time:
3 Rounds of:
8 Pull-ups
10 Box Jumps
2 Rounds of:
8 HSPU
20 DB Snatches
1 Round of:
8 Wall-Walks
20 CTB Pull-ups
15 Min Time Cap*
Rx+: 30”/24”, 70/50lb, 20 BMU
Rx: 24”/20”, 50/35lb
Fitness: Assisted Pull-up, 20”/16”, 40/35lb,
Ring Rows
Novice: Step-ups, Pike HSPU or DB Press,
Plank Shoulder Taps, Ring Rows
Saturday 4/27
“CONDITIONING”
For Time:
800m Run
3200m Bike
100 Push-ups
150 Pull-ups/Ring Rows
200 Air Squats
800m Run
3200m Bike
Trade Reps with Partner: Time Cap 40 Mins
Scale run to 1600m Row
