Friday, April 26, 2019


Warm Up:
100 Single Unders
Walking Lunges (Whiteboard to Rig)
10 Ring Rows
Tip Overs (Rig to Whiteboard)
Bear Crawl (Whiteboard to Rig)
30 sec Rig Dead Hang
High Knees (Rig to Whiteboard)


21 min EMOM
1. 5 Barbell Pendlay Rows 
2. 10 Goblet Lunges (5/leg)
3. 30 sec Plank Hold
*athlete's may increase weight on rows at any time if desired


5 Rounds
30 sec. Bike Sprint
*Score is LEAST amount of cals
**minimum 90 secs rest between rounds

Thursday, April 25, 2019


Warm Up:
400m Run
then 2 rounds of
15 Air Squats
10 Burpees
10 Box Step Ups
10 Empty BB Push Press


5 min AMRAP
8 Push Press (115/75)
8 Burpee Over Bar

- Rest 1 min -


5 min AMRAP
8 Wallballs (20/14)
8 Box Jumps (24/20)

- Rest 1 min then pick up where you left off on WOD 1, then do WOD 2 starting where you left off. -

*Score is total for each WOD. (two scores)

Post WOD:
Tabata Tubing Bicep Curls

Friday, April 19, 2019


Warm Up:
250m Row
100m Straight-legged Row
Walking Spiderman Stretch (Whiteboard to Rig)
30 sec Rig Dead Hang
Walking Toe Touches (Rig to Whiteboard)
10 Empty BB Straight-leg Deadlifts

SOD (15 min)

5x5^ Sumo Deadlift (weight: athlete's choice)


10 min AMRAP
10 T2B/K2C

- 2 mins rest -


10 min AMRAP
20 DB Snatch (10/arm)
20/15 Cal Row

Wednesday, April 17, 2019

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Warm Up:
3 Rounds
50 Single Unders
Bear Crawl (whiteboard to rig)
Crab Walk (Rig to Whiteboard)
10 Hanging Shrugs
10 Box Step Ups

SOD (22 mins)

Strict Pull Up/Bar Muscle Up Practice
- sets of 3-5 reps
- use band or barbell on rack for pull up modification

Double Under Practice
- work up to a max set of dubs if possible (3 attempts)
- if you do not have dubs, take the time to practice using the "single-single-double" method.


21 Box Jumps
15 Push Ups
9 Pull Ups

Tuesday, April 16, 2019


Warm Up:
350m Row
10 Push Ups
10 Air Squats
10 PVC Passthroughs
10 PVC Around-The-World
10 PVC Good Mornings
20 Walking Lunges (Total)
10 Empty Barbell Hang Cleans
10 Empty Barbell Shoulder Press

SOD (20 mins)

5x5 Strict Press
Start at 50% of 1RM and go up 5-10% each set, finshing at 80%
5x15 Banded Air Squats (Band just below the knee)

WOD 1:

E2MOM x 8 Rounds
2 Power Cleans
1 Hang Squat Clean 
1 Cluster 
*Increasing weight each round.

WOD 2:

Tabata Medball Sit Ups

Monday, April 15, 2019

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Warm Up:
200m Run
10 Burpees
10 Air Squats
30 sec Rig Dead Hang


For Time:
400m Run
20 Burpee-to-plate (45/25)
800m Run
15 Burpee-to-plate
1200m Run
10 Burpee-to-plate
1600m Run
5 Burpee-to-plate

Post WOD (ITP)

3-5 Rounds of Banded Back Rack Kettlebell Walk
*Attach a kettlebell to each end of a barbell using a resistance band. Athlete takes barbell off the rack in the back rack position, then walks from one cone to another and back. Athlete should keep strong midline, chest up, walk slowly and deliberately, being careful when making the turn at the cone. Pair up athletes if necessary.