Category: WOD
Thursday April 15, 2021 'Friday Workout'

Strength: Front Squats 10-8-6-4-2

Workout: For Time

20-16-12-8-4 Alternating DB Snatches RX(50/35)

10-8-6-4-2 Burpee to 6″ target

then,

20-16-12-8-4 DB Hang Clean + Jerk RX(50/35) Switch arms evenly

10-8-6-4-2 Strict HSPU

Wednesday April 14, 2021 'Thursday Workout'

Strength: 4-5 Rounds For Quality

10 DB Bench Press (you pick weight)

15-20 Banded Hammer Curls

10 Barbell Bent Rows

15-20 Banded Overhead tricep ext

Workout: 10 Minute AMRAP

40-30-20-10

Russian Swings

Medball Situps

Tuesday April 13, 2021 'Wednesday Workout'

Workout: 35 Minute AMRAP

Teams of 2!

400m with Medball 20/14 **1 Medball per team switch throughout run**

30 Squat Clean RX(135/93)

30 Toes To Bar

400m Run with Medball

30 Deadlift RX(135/93)

30 Pull ups

400m Run with medball

30 Push Jerks

30 Toes To Bar

400m Run with medball

30 Wallballs

30 Pull ups

Tuesday April 13, 2021 'Tuesday Workout'

Strength: Back Squats 10-8-6-4-2 **Add weight throughout sets**

Workout: 15 Minute AMRAP

5 Box Jumps 24″/20″

10 Overhead DB Lunges RX 50/35 **Right Arm**

10 Overhead DB Lunges RX 50/35 **Left Arm**

15/12 Calorie Row/Dyne/Erg

Extra Credit: 3-5 sets

15 Back ext

10 GHD Situps

Sunday April 11, 2021 'Monday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

2 Power Snatch + 1 Overhead Squats **Add weight throughout EMOM**

Workout: For Time

3-6-9-12-15 Power Cleans RX(135/93) RX+(165/115)

50 Double unders

6-12-18-24-30 Push ups RX+(Deficit Push ups 55/35 plate)

Friday April 9, 2021 'Friday Workout'

Strength: Deadlifts 3-3-3-3

Workout: For Time

8-16-24 Toes To Bar

6 Box Jumps RX (30″/24″)

8-16-24 Wallballs RX(20lb/14) (11ft/10ft target higher than normal!)

4 Bar Muscle ups

Thursday April 8, 2021 'Thursday Workout'

Strength: For Quality!

21-15-9 Bench Press RX (155/93)

100ft Sled Push or 100ft Yoke Carry

7-5-3 Rope Climbs

Workout: For Time

50-40-30-20-10 Walking Lunges

25-20-15-10-5 Hollow Rocks

50-40-30-20-10 Plate Twist (25/15)

Tuesday April 6, 2021 'Wednesday Workout'

Strength: 2 Hang Power Clean + 1 Power Clean + 1 Front Squat x4 sets

Workout: For Time

21-15-9 Thrusters RX(95/63)

100-75-50 Double Unders

21-15-9 Lateral Burpee over Barbell

Tuesday April 6, 2021 'Tuesday Workout'

Workout: For Time!

Teams of 2

1 Mile run buy in **Run together**

100 Calorie Row/Dyne

100 Situps

80 Cal Row/Dyne

80 KB Swings (53/35)

60 Cal Row/Dyne

60 Situps

40 Cal..

40 KB Swings

20 Cal..

20 Situps

Sunday April 4, 2021 'Monday Workout'

Strength: 2 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat x4 sets

Workout: 15 Minutes of CINDY

5 Pull ups

10 Push ups

15 Air Squats

Extra Credit: 3-4 Sets

15 Reverse Hypers

10 DB Bicep Curls

:30 second side plank (Each side)