Sunday, March 31 – Saturday, April 6

Posted on March 31, 2019

 

Sunday, March 31 – Rest Day

 

Monday, April 1 

WOD 1: 14 Minute AMRAP

  • 8 Calorie Row [PL] or 8 Calorie Bike [EP]
  • 16 Box Step-Ups (20/24)
  • 16 Sit-Ups

3 Minute Rest

WOD 2: 14 Minute AMAP

  • 8 Burpee to Plate (25/25)
  • 16 Slam Ball
  • 16 KB Swings (35/55)

*Record both rounds + reps.

 

Tuesday, April 2

Strength: Push Press

  • 3-3-3-3-3

WOD: Every 6 Minutes (3x)

  • 400M Run
  • 12 Toes To Bar
  • 6 Deadlifts (163/225)

*Record slowest of the 3 efforts. Modify 400M run with 400M row or 1,000M bike.

 

Wednesday, April 3

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 10 Minute Ladder

2-2, 4-4, 6-6, 8-8, 10-10…

  • Front Squat (93/135)
  • Shoulder to Overhead (93/135)

*20 Double Unders or 40 Single Skips after each round. Front squat comes from the floor.

 

Thursday, April 4

Strength: Muscle Up Progressions [view here]

  • Muscle-Up Negatives
  • Pull + Pause
  • Pause + Transition
  • Pull + Transition + Support

WOD: 16 Minute EMOM

Minute 1:

  • 10 Power Snatch (63/95)

Minute 2:

  • 4 Ring Muscle-Ups

*Modify ring muscle-ups with jumping RING muscle-ups or 8 ring rows + 8 ring dips.

 

Friday, April 5

Strength: 8 Minute EMOM

Minute 1:

  • 30 second Hanging L-Sit

Minute 2:

  • 30 second Plank

WOD: For Time

  • 1000M Row

2 Minute Rest

  • 20 [Wo]Man-Makers

2 Minute Rest

  • 500M Row

*25 minute time cap.

 

Saturday, April 6

Partner HERO WOD: For Time

“David Marshall”

Buy-In:

  • 800M MB Run (14/20)

then…

  • 100 Box Jump Overs (20/24)
  • 120 Pull-Ups
  • 160 KB Swings (35/55)
  • 180 Push-Ups
  • 200 Air Squats

Buy-Out:

  • 800M MB Run (14/20)

*35 Minute HARD CAP. This is a slightly modified version of the actual HERO WOD for sake of class time, partners can divide work however they’d like but BOTH partners need to run/walk together.

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