WOD

Sunday, April 26, 2020

Rest Day 

Or

Run 4 x 1000m 
3:00 Recovery

Try to keep a 4 to 8 second deviation on intervals

The Pros & Cons of Cardio Vs. Intervals

Saturday, April 25, 2020

4 – 6 Rounds

200m Run

30 Russian KB Swings
15 Air Squats
8-15 Push Ups
Rest 1:30

Friday, April 24, 2020

4 Sets 

10 Split Squat Right @20X1 (2 – 4 inch Front Foot Elevated )
rest :45 
10 Split Squat Left @20X1
rest :90 
 
8 – 10 Chainsaw Row Right ( add a band if possible)
rest :45
8 – 10 Chainsaw Row Left
rest :90
 
6 – 8  Rounds for Time:
30 DU’s
10 L Crunch 
5 Burpee Box Step Up or step over

Thursday, April 23, 2020

AMRAP in 30 Minutes:

400m Run / 500m Row ( 2:00 min)
3 Man-Maker * w/ Fr Rack or OH Lunge 
200m Farmers Carry 
14 Plank Lateral Hip Touches 

Wednesday, April 22, 2020

4 Sets, not for time:  

8 – 10 Dumbbell Pull Over – from box/bench or glute bridge @31X1 
3 – 6 Handstand Push Ups (6 – 8 / /arm L-Sit Press)
10 – 12 / Leg DB Russian Step Up 
 
AMRAP in 7 Minutes 
2 Air Squats 
2 Devils Press 
2 Push Press 
+ 2 Reps each round 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, April 21, 2020

4 Rounds, EMOM 

1) 20 – 30  American DB/KB Swings 
2) 35 – 50 DUs (:30 – :40 skipping or  lateral hop overs)
3) 10 Box Dips + 10 Bulldog Shoulder Taps 
4) 20 – 30 Walking Lunge 
5) 20 Hollow Rocks 

Mondays, Tuesday, Thursdays and Fridays 6:30AM
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, April 20, 2020

3 Sets , not for time:
2 / Side TGU ( or 4 per side 1/4 TGU)
6 / Side Single Leg Squat ( weighted or assisted )
3 Rounds for time:
400m Run / 500m Row (approx 2:00 of work)
12 Burpee w/ lateral Hop Over
9 Deadlifts
6 Hang Power Cleans
3  Push Press

Mondays, Tuesday, Thursdays and Fridays 6:30AM
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, April 19, 2020

Rest Day!

Or

Run or Row 6 – 8 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU

Saturday, April 18, 2020

Workout #3

For Time:

50 DB Deadlift 50/35#
50 Sit Ups (use AbMat if you have one)
50 Box Step Ups 24/20-in
50 Single Arm DB Thrusters 
 
Time Cap: 20 minutes 

Friday, April 17, 2020

Dumbbell Snatch Complex 
4 to 5 Sets, on the :90 seconds 

DB Snatch Complex
3 x Double  DB Power Snatch 
DB P. Snatch Right Hold OH +  DB P. Snatch Left
DB P. Snatch Left  Hold OH +  DB P. Snatch Right 
DB P. Snatch Right + OH Lunge R+L
DB P. Snatch Left + OH Lunge L+R
3 x Double  DB Power Snatch 
 
 
3 Rounds 
30 Jumping Jacks 
20 Box Jumps or Step Ups  
10 *SA DB Split Jerk  (5R/ 5L)

*Rack R, Left leg leads / Rack L, Right leg leads

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM