Sunday, April 28 – Saturday, May 4

Posted on April 28, 2019

Sunday, April 28 – Rest Day 

 

Monday, April 29

Strength: Strict Press

  • 4-4-4-4

WOD: 3 Rounds For Time

  • 250M Row or 500M Bike
  • 75 Double Unders
  • 15 Thrusters (63/95)

*18 minute time cap. Single skips are 2:1 today.

 

Tuesday, April 30 

Strength: Deadlift

  • 4-4-4-4

WOD: 14 Minute EMOM

Minute 1:

  • 6 Deadlift (103/155)
  • 6 Bar-Facing Burpees

Minute 2:

  • 10 Alternating DB Hang Clean
  • 10 Sit-Ups

 

Wednesday, May 1 

Strength: 3 Rounds [for quality]

  • 8 Strict Toes to Bar
  • 8 Strict Ring Dips

WOD: 14 Minute AMRAP

  • 6 Power Snatch (63/95)
  • 6 Overhead Squat (63/95)
  • 3 Ring Muscle-Ups

*Modify ring muscle ups with 6 ring rows + 6 ring dips.

 

Thursday, May 2

WOD: For Total Time

  • 400M Run

2 Minute Rest

  • 30 Push-Ups
  • 30 Box Jump (20/24)

2 Minute Rest

  • 400M Run

2 Minute Rest

  • 30 Push-Ups
  • 30 Box Jump (20/24)

*25 minute time cap.

 

Friday, May 3 

HERO WOD: For Time

15-12-9-6-3

“T.U.P.”

  • Power Clean (93/135)
  • Pull-Ups
  • Front Squat (93/135)
  • Pull-Ups

*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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