Thursday 5/1

Strength-

A. Close Grip Bench Press - 5 sets to build to Max

B. AMRAP Close Grip Bench Press @ 85% of A

WOD - 
21, 18, 15, 12, 9 

KB Swings

HR Push ups

L1 - 35/26

L2 - 53/35

L3 - 70/53

Wednesday 4/30

Strength - 

A. Power Clean - 8 min to build to max

B. 20 reps for time @ 80% of A

WOD-

For time-

80 Wall Balls

60 Toes to Bar

40 HSPU

L1 - 14/10#, Sit ups, HR Push ups

L2 - 20/14#, Knees to Elbows, HSPU off Box

L3 - As RX'd

Tuesday 4/29

NO YOGA TONIGHT!

Strength -

A1. Push Press - 4 sets to build to max

A2. DB Ext. Rotation - 4 sets x 6 reps each arm (slow tempo)

A3. DB Powell Raise - 4 sets x 6 reps each arm (slow tempo)

WOD-

2k row TT

Monday 4/28

Strength-

A. Back squat – build to a max
rest 5 min
B. Back squat max reps @ 30X0 tempo @85% of A

WOD:

For time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

L1 - Row 25, 20, 15, 10, 5 Cal in place of DU's

L2/L3 - As RX'd

Friday 4/25

Strength: 
A. Clean from floor + hang clean + front squat 
* running clock, on every 2 minute mark you perform complex, start at 50% of 1rm clean.. Men increase by 10 pounds each time, women increase by 5 each time .... Go until max is reached for complex

Wod: 
5 rounds for time 
7 deadlifts 
14 box jumps 
21 dbu 

Level 1: 135/95, 20/18, 60 singles
Level 2: 225/135, 24/20, dbu
Level 3: 315/185, 30/24, dbu

Thursday 4/24

Strength: 

A1. RDL's - 5 sets of 4 @ 70% back squat

A2. 5 sets of1 minute Plank hold 

Level 1: no weight 

Level 2: 35/25

Level 3: 45/35

Wod: 

"Fran"

21-15-9

Thrusters

pull ups 

Level 1: 55/45

Level 2: 75/55

Level 3: 95/65

Wednesday 4.23

Strength: 

A1. Front squat 

4 sets of 5 @ tough weight (warm up to heavy weight and do all 4 sets at that working weight) 

A2. Tgu

4 sets of 3 each arm (not alternating) 

Wod: 

8 minute amrap

15 kb swings 

15 ovhd walking lunges with plate 

15 hr push ups 

Level 1: 35/26, 35/10

Level 2: 53/35, 35/15

Level 3: 70/53, 45/25

Tuesday 4/22

Strength:
A. 12 minute EMOM
even: 3 TNG power snatch @ tough weight
odd: 30 dbu
L1: 90 singles
L2: 10 cal rower
L3: 30 dbu

Wod:
for time:
50 wall ball
40 toe to bar
30 wall ball
20 toe to bar
10 wall ball

level 1: 14/10 sit ups
level 2: 20/14 k2e
level 3: 20/14 t2b

Monday 4/21

Strength:
A1. Push Press
5 sets of 2 
A2. Single Leg KB deadlift
5 sets of 8 each leg

Wod:
30-20-10
power clean + Jerk
Burpee box jump over 

Level 1: 65/45, burpee
Level 2: 75/55, burpee box jump 
Level 3: 95/65, burpee box jump over

Friday 4/18

Strength-

A1. Bench Press - 5 sets x 8 Reps

A2. Ring Dips - 5 sets x 5 Reps

WOD-

15 Min AMRAP

10 Snatches

15 HR Push Ups

20 Box Jumps

L1 - 65/45, 20/18"

L2 - 75/55, 24/20"

L3 - 95/65,24/20"

Thursday 4/17

Strength-

A1. Walking Lunges - 3 sets x 20 steps

L1 - KB/DB each Hand

L2 - Bar in Front Rack @ tough weight

L3 - Bar Overhead @ tough weight

A2. Hollow Rocks - 3 sets x 10 Reps

WOD-

For time-

1k Row

50 KB Swings

30 Burpees

L1 - 35/26#

L2 - 53/35#

L3 - 70/53#

Wednesday 4/16

Strength-

A1. Back Squat - 5 sets x 5 reps

A2. Weighted Pull ups - 5 sets x 3 reps

WOD-

15-12-9-12-15

Thrusters

Toes To Bar

L1 - 65/45, sit ups

L2 - 75/55, Knees the elbows

L3 - 95/65, toes to bar

Tuesday 4/15

Strength-

A. 3 Position Squat Clean (High Hang + Hang + TnG)

 x 5 sets building per set

WOD-

12 Min AMRAP

5 Clean & Jerks

30 Double Unders

L1 - 95/55

L2 - 115/75

L3 - 155/85

Monday 4/14

Strength-

A. EMOM x 12 min

Even - 3 Deadlifts @ 70% of 1RM

Odd - HSPU

L1 - 3 Wall Walks

L2 - 30 Sec Handstand Hold

L3 - 8 HSPU

WOD - 

7 Min AMRAP

12 Pull ups

9 Sit ups

6 Burpee Box Jumps

Friday 4/11

Strength:

A. 12 minute EMOM

Even:

2 power clean and jerk *not TNG @75-80%

Odd:

30 second weighted plank hold 

L1- no weight

L2- 25/15

L3- 45/25

Wod:

7 minute amrap

7 power cleans

14 HR Push ups

Level 1: 95/65

Level 2: 135/ 85

Level 3: 165/105 

Thursday 4/10

Strength:

A1. Ring Dips

4 sets of 6 

A2.  RDL's 

4 sets of 6

Wod:

14 minute AMRAP

5 power snatch

10 burpees 

15  Box Jumps 

 

Level 1: 95/55, 20/16

Level 2: 115/65, 24/20

Level 3: 135/85, 24/20

Wednesday 4/9

Strength:

A1. KB walking lunges 

4 sets of 10 each leg 

A2. Pull ups 

4 sets of 1 minute AMRAP pull ups 

Wod:

10 minute AMRAP

4 kb snatch left arm

4 kb snatch right arm

8 toe to bars

20 dbu

Level 1: 26/18, knee to elbow, 60 singles

Level 2: 35/26, knee to elbow, dbu

Level 3: 53/35, t2b, dbu

Tuesday 4/8

Strength:

A.  Squat Snatch

10 minutes of building  

L1: hang snatch- form work

B. Snatch pulls

4 sets of 2 @110% of A

Wod: 

12 minute amrap

6 pull ups 

9 Thrusters

12 KB swings  

Level 1: ring rows, 55/45, 35/26

Level 2: pull ups, 75/55, 53/35

Level 3: CTB pull ups, 95/65, 70/53

Monday 4/7

Strength:

4 sets:

45 second amrap toe to bars

30 second rest

45 second amrap HR push ups

30 second rest 

Wod:

For time:

2k row

50 squats

25 hang power clean

*Time cap: 17 minutes

Level 1: air squats, 95/55

Level 2: goblet squats(35/26), 135/85

Level 3: pistols, 165/105

Friday 4/4

Strength -

A. Snatch Pull + Snatch + 2 OHS - 5 sets building per set

WOD-

For time

30 Deadlifts 

10 box jumps

20 Deadlifts 

20 box jumps

10 Deadlifts 

30 box jumps

L1 - 135/85, 20/18"

L2 - 165/105, 24/20"

L3 - 225/135, 30/24"

Thursday 4/3

Strength-

A. 3 position Squat Clean (high hang + hang + full) x 5 sets building each set

WOD-

10 min AMRAP

3 Shoulder to overhead

3 burpees

6 shoulder to overhead

6 burpees

9 shoulder to overhead

9 burpees

Etc...

L1 - 75/45

L2 - 95/65

L3 - 115/75

Wednesday 4/2

Strength-

A1. Handstand push ups - 4 sets x 10 reps

L1 - 3 wall walks

L2 - 45 sec hand stand hold

L3 - hspu's

A2. TGU - 4 sets x 4 reps each arm

WOD-

15 min AMRAP

10 HR push ups

30 double unders*

15 air squats

*10 cal row if no double unders