Warm Up: 4 Rounds: 5 Plate Ground to Overhead 25’ Overhead Walking Lunge 10 Plate Hops 25’ Overhead Walking Lunge Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Hang Power Cleans 5 Front Squats Mobility: PVC Lat Stretch – 1:00 Pigeon Pose – 1:00 each side SWOD: Power…
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I’m back……..also surprise WOD tomorrow!
Friday, April 12 Warm Up: :30 Seconds PVC PassThrus Active Samson Dead Hang PVC Lat Stretch Active Spidermans Pigeon Pose PVC OHS Plank Hold Push Up to Down Dog WOD: For Time: 30 Power Snatches 30 Power Clean and Jerks 30 Thrusters Barbell: 95/65
Warm Up: 1:00 Easy Jog Active Samson :45 Moderate Jog Active Spiderman :30 Fast Jog Supermans Pigeon Pose WOD: 3 Rounds: 500 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24/20) Xpress: 12’ AMRAP 20 x Wall Balls 10 x Burpees
30 Seconds Easy Single Unders Active Samson Barbell Bent Over Rows Higher Single Unders Pausing Air Squats Barbell Standing High Pulls (No Hips, Just Elbows High) Faster Single Unders Push-up to Down Dog Barbell Front Squats SWOD: Front Squat (from the rack) Build to heavy 3 WOD: 3 Rounds: 10 Front Squats (185/135) 20 Chest…
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Warm Up: 200m Run Quad Stretch Walking Samson Side Lunges 3 Air Squats + Broad Jump Walking Spiderman High Knees Butt Kicks WOD: 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Push Presses (95/65) 1 Minute Box Jumps Overs (24/20) 1 Minute Rest *Score is total reps Xpress: For Time: 50 x Toes to bar…
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Warm Up: :30 Seconds Active Samson Air Squats Active Spiderman Push Up to down dog Supermans Pigeon Pose Barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats SWOD: Power Clean Build to heavy 3 WOD: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees
Warm Up: 200m Run Quad Stretch Walking Samson Bear Crawl Walking Spiderman Side Lunges Soldier Kicks Mobility: Pigeon Pose – 1:00 Childs Pose – 1:00 Core Work: Plate Flutter Kicks Tabata WOD: For Time: 50 x Alt KB Snatches (53/35) 35 x Box Jump Overs (24/20) 20 x Deadlifts (275/185) Xpress: 13′ AMRAP: 5 x…
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Warm Up: Down and Back Quad Stretch Knee to Chest Straight Leg Kicks Walking Samson Walking Spidermans Side Lunges WOD: AMRAP 15: 5 x HR Push Ups 10 x Strict Pull Ups 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups Xpress: 3 Rounds: 30 x Wall Balls (20/14) 30 x Box Jump Overs (24/10) 30 x…
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Warm Up: Easy Single Unders Mountain Climbers Air Squats Higher Single Unders Push-up to Down Dog Air Squats with Hands Overhead Faster Single Unders Push-up Shoulder Taps Pausing Air Squats with Hands Overhead Barbell Warmup 10 Calf Raises 5 Strict Press 10 Calf Raises 5 Push Press 10 Calf Raises 5 Push Jerks SWOD: Push…
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