Sunday, April 28 – Saturday, May 4

Posted on April 28, 2019

Sunday, April 28 – Rest Day 

 

Monday, April 29

WOD: 6 Rounds For Time

  • 200M Run
  • 5 Push-Ups
  • 10 DB Thrusters(35/50)
  • 15 Toes to Rig
  • 20 Step-Ups(20/24)

*DB Thrusters are performed with two bells

*30 Time CAP

 

Tuesday, April 30 

WOD: 24 Minute EMOM

Minute 1:

  • 15 KB Deadlifts(35/55)

Minute 2:

  • 8 Burpee over Bell

Minute 3:

  • 12 Plate Sit-Ups(25/45)

Minute 4:

  • Row for Calories(9/11)

 

Wednesday, May 1 

WOD: 25 Minute AMRAP

  • 200M Run
  • 14 PVC Sit-Ups
  • 12 Alternating DB Snatch(35/50)
  • 10 DB Squats (35/50)
  • 8 Ring Rows
  • 6 Ring Dips

 

Thursday, May 2

WOD: 3 Rounds of 1 Minute Max Efforts

  • KB Sumo Deadlift High Pull(35/55)
  • Weighted Lunges(25/25)
  • Push-Ups
  • Double Unders or Single Skips
  • Plate Russian Twists(25/25)
  • Row or Bike for Calories
  • Rest

*WOD is Fight Gone Bad Style

 

Friday, May 3 

HERO WOD: For Time

15-12-9-6-3

“T.U.P.”

  • Alternating DB Power Clean (35/50)
  • Jumping Pull-Ups
  • MB Squat (14/20)
  • Jumping Ring Dips

*25 minute time cap.

Post-WOD Mobility: Coach Led

  • 10 minutes

 

Saturday, May 4 

Partner WOD: 30 sec. On, 30 sec. Off for 28 Minutes

  • Slam Balls
  • Row [PL] and Bike [EP], calories
  • Arch Hold
  • KB Swings (35/55)

*Partner A will do 30 seconds of work, while Partner B rests, then switch back and forth.

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