May 06, 2019 Monday

AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

May 04, 2019 Saturday

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

* Run as a team w/med ball. Do not drop MB. One ball, one box. Alternate work.

May 03, 2019 Friday

Strict Pull-ups: 3x Max Rep

* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

3 RFT: Runs, Clean & Jerks and Toes-to-bars

* Use mats. C&J should be Touch and go and no more than 2 sets each rd.

May 02, 2019 Thursday

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

* Touch and Go DL, Use mats no drops. DB’s should be strict row, no “kipping”.

AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

* Scale strict HSPU to kipping, one AbMat, Box Pike or Press

May 01, 2019 Wednesday

Squat Clean 1-1-1

* use mats

4 RFT: Run and Air Squats

April 30, 2019 Tuesday

Shoulder Press: 4-4-4

AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees

* KB 53#/35#

April 29, 2019 Monday

Back Squat: 2RM

7 RFT: Wall Balls and Pull-ups

April 27, 2019 Saturday

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

April 26, 2019 Friday

Clean Pull + Hang Squat Clean 1-1-1-1-1

* Complex, use mats


* DB Lunges are at your sides (farmer carry style)

April 25, 2019 Thursday

Bench Press: 5RM

2019 Rogue Invitational Online Qualifier: Workout 1

April 24, 2019 Wednesday

Deadlift: 4-4-4-4

* Use mats touch and go. No drops. Set it down.

FT: Deadlifts and Runs

* Touch and go w/ mats. Choose a load you can do in 1-2 sets for each rd of DL. Put it down; no dropping from top.

April 23, 2019 Tuesday

Back Squat: 4RM

FT: Rows, Double Unders and Alternating Dumbbell Snatches

April 22, 2019 Monday

Shoulder Press 6-6-6

Tabata Something Else

* Rest 1 minute between exercises.

April 20, 2019 Saturday

Team WOD: AMRAP Clean & Jerk Ladder

April 19, 2019 Friday

Thruster 3-3-3

AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

April 18, 2019 Thursday

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

* Complex, use mats

AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air Squats

April 17, 2019 Wednesday

Skill WOD: Muscle Up Skill Practice

* Practice ring or bar progressions