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Sampson, wall stretch, spiderman then 3×10 sotts/pvc
Monday, April 10th

Back squat 3×7 @75%
Superset Bulgarian Split Squats 8L/8R


3 Rounds for time of:
400 Meter Run
20 Goblet Squats (70/53)
6 Strict Pull Ups

Roll lower back/calves
More squats! As long as we squat heavy 1x week, all of our lifts will generally make progress. The metcon is designed with minimal eccentric load. This means it will tax the heck out of your aerobic system, but won’t really impair your recovery from the squats. Strict pullups are hard. They will help keep our shoulders healthy by strengthening the posterior cuff as well as scapula.

10 Pressing snbal+10 snbal
Skill Work Snatch Balance
Tuesday, April 11th

Power Snatch Prep


AMRAP in 20 Minutes of:
2 rope climbs
6 power snatch 135/95
10 box jump overs 24/20
14 Kettlebell PushPress 7L/7R 53/35
50 sled push

Roll quads
This wod is about pacing. Its better to start a bit slower, and then pick it, as opposed to dying out. Don’t go above 65% on the metcon for snatch. It will slow you down too much and tax your CNS more than we want.

banded warmup then front rack
Wednesday, April 12th

8 sets with 90 seconds rest
Pause (mid thigh) Clean + Clean


Squat cleans (135/95)
Ring dips

Roll glutes then back
The clean complex will prime good technique and get the CNS ready to rock. We are working on being patient with the pause, and then exploding on the 2nd pull. Keep yourself honest on the pause. Holding the position correctly is more important than weight. Make it look pretty!

The metcon is the total opposite of yesterday. Its short, intense, and stings. Use a weight you can string atleast 7-10 reps together. Scale the dips to the same level. Sub 10 is ideal. Sub 8 is even better.

Thursday, April 13th

3 Sets of:
Turkish Get Ups 5 Left/5 Right
Superset with 15 GHD Sit Ups


Tabata: 20 sec on 10 sec rest, 8 rounds.
1 minute rest between stations

Jumping lunges
Double unders
Wall Balls
Push Ups (hand release)

Couch stretch
Days like this give the body a break from the barbell. TGU strengthen the shoulder complex as well as the obliques. That plus GHD will get you folks ready for beach season. We’ll finish it off with a lung burner. As you all know by now, single limb is some of my favorite because it is there to create balance.


Windmills 3×6 use wt
Friday, April 14th

Handstand/Handstand Push Up skill Review


“The Sevens”
7 Rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

*35min time cap

lats and pecs
This wod has a 35 min cap. Just like Tuesday, its all about pacing. I would cruise for about 2-3rds, then pick it up if needed. Try to transition quickly and hold a steady pace during the movements. Its amazing how much faster you can do the wod if you slow the movements down a bit, but transistion immediately. Your heart rate will stay more constant instead of constantly spiking up and down.