All Workouts

Friday 28 April

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Gob squat hold:15x4 min

W.O.D

Strength/Skill:
Back squats 3x6 @ 80%

"Zach Attack"
14 min AMRAP

6 Row/bike
12 Box Jump overs 24/20
24 Wallballs
36 Situps

Zach has been with us since September of 2015. He has worked really hard and made some big jumps since then. He is headed off to the Army in May. Best wishes to Zach as he heads off to boot camp.

Post W.O.D.

Roll quads and calves

Thursday 27 April

Buy In

KB warmup

W.O.D

Stregnth/Skill:
5L/5R windmills SS 15 v-upsx3


800m run
6 rope climbs
1L/1R plank rotations
1k row
400m run
3 Rope Climbs
1L/1R plank rotations
500m row
200m run
1 Rope Climb
1L/1R plank rotations

Post W.O.D.

Titanic stretch then roll low back

Wednesday 26 April

Buy In

Agility warmup

W.O.D

Strength/Skill:
Knees to elbow skills

Met-Con:

Partner Filthy Fifty (teams of 2)
AMRAP 25
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Post W.O.D.

Roll quads then couch stretch

Tuesday 25 April

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Pressing snbal+snbal then burgener

W.O.D

Strength/Skill:

Hang snatch + snatch 1 rep every 1:15
8 sets 60-80%

Metcon
4 Rounds for time of:
400 Meter Run
3  Snatch 75% of best Double from Strength
10/7 strict pullups"

Post W.O.D.

Roll lats+bar hang

Monday 24 April

Buy In

30/20/30

W.O.D

"Strength/Skill:
Deadlift
12 minutes to work up to a heavy double at 80%"

""Smoking Guns""
5 rounds for time of:
8 Deadlift 225/155
8 Burpee box jumps
8 Toes to bar"

Post W.O.D.

Roll glutes then low back

Friday 21 April

Buy In

30/20/30

W.O.D

Strength:

EMOM x 4 min -Hang Snatch 3
EMOM x 4 min- Hang Snatch 2
EMOMx4 min Hang snatch 1

4 rounds for time

5 hang squat snatch 60%
25 wall balls 20/14
50 double unders

Post W.O.D.

Roll upper back, bar hang 30 secx3

Thursday 20 April

Buy In

4 sets
5/5 windmills
7-10 strict pullups
Superset w/ 15 V-ups

W.O.D


20 min AMRAP

15/12 cal row
12 Dumbbell push press 45/25
12 Toes to Bar
2 wall walks

Post W.O.D.

Roll lower back

Wednesday 19 April

Buy In

Banded warmup

W.O.D

"Strength/Skill:

Deadlift 3
EMOM x8 min"
"Met-Con:

Teams of 2

18 min AMRAP

1200m run
24 Russian Kettlebell Swings 70/53
24 Goblet squats
24 Goblet lunges
24 True push ups
6 rope climbs

Post W.O.D.

Roll glutes and lower back

Tuesday 18 April

Buy In

DBl under warmup
then snatch balance skills
cj skills

W.O.D

Strength/Skill:

Power Clean & Jerk 6x3

""Penalty Grace""

30 Clean and Jerks for time*
*top of every minute 4 box jump overs 24/20

Post W.O.D.

Roll lats and lower back

Monday 17 April

Buy In

:15x4 min gob squat hold then front rack mobility

W.O.D

Strength/Skill:

Front squat 3x6 80%

""Hitman""

4rds

10 Front squats 155/105
10 pull ups
10 bar facing burpees

Post W.O.D.

Roll quads