Category: WOD
Monday April 15, 2024 'Tuesday Workout'

Strength: 3 Back Squats + 3 Box Jumps x 5 sets **Increase weight throughout**

Workout: 10 Minute Ladder

2-4-6-8-10-12-14…

Alternating DB Snatches RX(50lb/35lb)

Lateral Burpee Over DB

DB Box Step ups RX(24″/20″) **1 DB 50lb/35lb**

Sunday April 14, 2024 'Monday Workout'

Strength: Find Heavy Strict Press For The Day 3-3-2-1-1-1-1

Workout: For Time

4 Rounds

6 Power Cleans RX(135lb/95lb)

36 Double Unders

then,

25 Toes To Bar

Then,

4 Rounds

6 Front Squats RX(135lb/95lb)

36 Double Unders

Thursday April 11, 2024 'Friday Workout'

Strength: Split Jerk 5×2

Workout: For Time

21-15-9 Deadlifts RX(185lb/135lb)

42-30-18 Wallballs RX(10ft/9ft, 20lb/14lb)

50ft Handstand Walk **25ft section** Scale to 5 Wall Walks

Wednesday April 10, 2024 'Thursday Workout'

Workout: Teams of 2!

100 Back Rack Lunges RX(95lb/65lb) **Off rack**

2000m-1500m-1000m-500m Row

100m Sled Push **Medium Weight**

80-60-40-20 Calorie Echo Bike

100 Back rack Lunges RX(95lb/65lb) **Off rack**

Tuesday April 9, 2024 'Wednesday Workout'

Strength: 1 Hang Power Snatch + 1 Power Snatch x6 sets

Workout: For Time

30-20-10 Alternating DB Snatch RX(50lb/35lb)

60-40-20 Situps

90-60-30 Double Unders

Monday April 8, 2024 'Tuesday Workout'

Workout: Teams of 2! **RX+ wear your vest**

1 Mile Run *Together*

100 Pullups

200 Pushups

300 Air squats

1 Mile Run *Together*

Sunday April 7, 2024 'Monday Workout'

Strength: 12 Min. EMOM(Every Minute On the Minute)

2 Power Clean+ 1 Power Jerk **increase weight throughout**

Workout: 12 Minute AMRAP

4 Handstand Push ups *RX+ Strict HSPU*

8 Front Squats RX(95lb/65lb) RX+ (135lb95lb)

12 Toes To Bar

Thursday April 4, 2024 'Friday Workout'

Strength: Find heavy Pause Front Squats 5-3-2-1-1-1-1

Workout: For Time

20-16-12-8-4 Single Arm DB Thruster RX(50lb/35lb) **Switch Evenly between arms**

Pull ups

Calorie Row/Echo/Ski

Wednesday April 3, 2024 'Thursday Workout'

Workout: For Time

10-9-8-7-6-5-4-3-2-1 Bench Press RX(135lb/95lb) RX+(155lb/105lb)

20-18-16-14-12-10-8-6-4-2 Stick Situps

10-9-8-7-6-5-4-3-2-1 Shuttle runs **25ft sections**

1 Rope Climb

Tuesday April 2, 2024 'Wednesday Workout'

Strength: Push Press 3-3-3-3-3

Workout: For Time

25 Toes To Bar BUY IN

21-15-9

Power Snatch RX(95lb/65lb-115/75lb-135lb/95lb) **Every time you break 15 Air Squat penalty**

Burpees to 6″ target

25 Toes To Bar BUY OUT