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WODs


April 26 Thursday


April 25 Wednesday

Wednesday Night Powerlifting


April 24 Tuesday

*25 Minute Time Cap


April 23 Monday

Back Squats 5x3 @ 85-90%

6 Minute AMRAP: 6 Alternating Dumbbell Snatch (50/35) 6 Single Arm Overhead Lunge (Right Arm) 6 Alternating Dumbbell Snatch 6 Single Arm Overhead Lunge (Left Arm)


April 22 Sunday

8 Minute AMRAP: 5 Strict Pull Ups 10 Sit Ups -Rest 2 Minute- 8 Minute AMRAP: 10 Push Ups 10 Russian Kettlebell Swings (70/53)

8 Minute AMRAP: 5 Strict Pull Ups 10 Sit Ups -Rest 2 Minute- 8 Minute AMRAP: 10 Push Ups 10 Russian Kettlebell Swings (70/53)


April 21 Saturday

Partner Workout: Partner 1 works on 20 rounds for time while Partner 2 Runs 200 Meter Run. Partners switch when runner gets back in. *30 Minute Time Cap.


April 20 Friday

All sets done a 90%+


April 19 Thursday

Pick Weight for the Dumbbell Row. Assault Bike is a Sprint.


April 18 Wednesday

20 Minute Time Cap


April 17 Tuesday

*Building in Weight

5 Min AMRAP: 50/35 Calorie Row Max Burpee Box Jump in Remaining time


April 16 Monday


April 15 Sunday

20 Minute EMOM (Alternating): -10/10 Elevated Single Leg Bridge -:30 second Double Kettlebell Front Rack Hold (53/35) -x15 Lateral Box Jump Overs - 10/10 Dumbbell High Pulls -100 Meter Sprint


April 14 Saturday

Partner WOD: 10 Minutes to Establish 1RM Clean and Jerk Then... 150 Wall Balls 100 Lateral Burpee over Bar *30 Minute Time Cap* Both Partners find 1RM Clean and Jerk in 10 Minute; in remaining 20 Minutes Partners split reps however they see fit. Must finish Wall Balls before moving on to the Burpees.


April 13 Friday

16 Minute EMOM (Alternating) -x3 Deadlift @~75-80% -5-8 Strict Pull Ups


April 12 Thursday

Score is total Double Unders completed.


April 11 Wednesday


April 10 Tuesday

Build to a Heavy 3 for Overhead Squat.

9 Minute Time Cap


April 9 Monday

Reps for the AMRAP increase by 3 reps for each movement each round.


April 8 Sunday

Partner Workout. Split however you want.


April 7 Saturday

Partner Workout: 25 Minute AMRAP: 10 Rounds- 5 Deadlifts 4 Hang Power Clean 3 Jerk -followed immediately by- 10 Rounds- 5 Pull Ups 6 Push Ups 7 Air Squats *Partners Trade off Rounds for 25 Minutes*


April 6 Friday

Build to Heavy 5