Friday 19 April
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Banded couch+hamstring flossW.O.D
Deadlift 3 EMOTMx8 min up to 80%no bounce
3rds
400m run
15 Deadlift 225/155
15 Box Jump overs 24/20
no bounce
3rds
400m run
15 Deadlift 225/155
15 Box Jump overs 24/20
All Workouts
no bounce
3rds
400m run
15 Deadlift 225/155
15 Box Jump overs 24/20
Thursday 18 April
Buy In
W.O.D
"Row 1k15 Ball slams 40/30
7 HSPU
Row 750
15 Ball slams 40/30
7 HSPU
Row 500
15 Ball slams 40/30
7 HSPU
Row 250
7 HSPU
*All HSPU are to be done strict
Post W.O.D.
Tricep stretchWednesday 17 April
Buy In
CF symmsampson
Glute bridges
W.O.D
Bar muscle/rope climb skills
3 bar muscle ups beginning each round
10-8-6-4-2
Front rack lunges 115/75
20-16-12-8-4 KBS 70/53
10 Rope climb cashout
Post W.O.D.
Roll quadsTuesday 16 April
Buy In
Banded couch+Hamstring flossW.O.D
"Happy birthday Steph!"17 min AMRAP
40 burpees
30 power cleans 115/75
30 burpees
30 power cleans 135/95
20 burpees
30 power cleans 155/105
10 Burpees
max reps 185/125
Post W.O.D.
Roll low backMonday 15 April
Buy In
Banded warmupFront rack mobility
W.O.D
Tempo Front squats 6x232X1 65-85%
""Pay your taxes""
12 min AMRAP
Tax:40 DB front squats 50/35
max rds in remaining time
30 Dbl unders
5/5 DB clean and Jerk 50/35(1DB)
Post W.O.D.
Roll quads/calvesSaturday 13 April
Buy In
W.O.D
Teams of 218 Minute AMRAP
Partner A:
4 Man Makers 50/35
8 Box Jumps
Partner B:
30 seconds Max Calorie Bike
Rest remainder of the time
Switch after each round of MM/BJ
Score = Calories plus rounds
Post W.O.D.
Friday 12 April
Buy In
Inchworm w/ mini bandssingle leg bridges
W.O.D
Deadlift 5 reps E2Mx5 sets start at 70% work up to 80% all deadstop800m run
then
3rds
15 2xKB sumo DL
15 GHD situps or Vups
12/8ring dips
Cash out all out 400m sprint!!!
Post W.O.D.
Roll glutes and lower backThursday 11 April
Buy In
W.O.D
Muscle up skills14.4 partner style
20 min AMRAP
60 cal row
50 TTB
40 Wallballs 20/14
30 Power cleans 135/95
20 Muscle ups
Post W.O.D.
Wednesday 10 April
Buy In
Du skillsW.O.D
Power snatch 2 EMOTMx3rest 1 min
2 EMOTMx3
rest 1 min
2 EMOTMx3 heavy 2
11.1 ladder
12 min to complete
30 DU
10 Power snatch
75/55, 95/65, 115/75, 135/85/ 145/95, 155/105
Post W.O.D.
Roll lats and lower backTuesday 9 April
Buy In
3x5/5 windmills
10/10 Russian twists
W.O.D
"Steven Segal"5 min AMRAP
1k Row buy in
max rds
12 Push Press 95/65
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 115/75
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 135/95
14 KBS 70/53
7 Knees to elbows
rest 3 min
Post W.O.D.
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