April 27

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Friday – SPEED

Warm Up
KB Tempo RDL
Wall Balls
DB Floor Press

Strength: Farmer Carry x 20m

WOD
Tabata
Sit Ups
Then…
Tabata
B2B Squats

Cash Out:
Pendlay Row
3-4 Sets x 10

April 26

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Thursday – SPEED

Warm Up
Plate OHWL
Plate Sit Ups
Strict Pull Ups

Strength: Snatch OR Bench
Build to a Heavy Single OR Double

WOD
7 Rounds E2MOM
Run 200m
6 Push Press @ 60-65%

April 25

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Wednesday – SPEED

Warm Up
KB Reverse Press
Banded Clam Shells
Banded Scap

Strength: Squat or Clean
Build to a Heavy Single

WOD
5 Rounds
Row for Calories (m14/w12)
5 Squat Cleans (m185/w133)
20 Push Ups
Rest 2 Minute

April 24

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Tuesday – SPEED

Warm Up
Strict T2B/K2C
Snatch Grip Press
Bulgarian Split Squat

Strength: Muscle Snatch + Max Height Box Jumps (No Step)
Sets of 2 + 2

WOD
8 Rounds 60/60
7 Strict Pull Ups (Weight>20#)
M.E. Burpee Box Jumps (m24/w20)

April 23

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Monday – LOAD

Warm Up
Standing Banded Row
Banded GM
Ring Dips

Strength: Front Squat + Jerk
2 + 1 Build to a Moderately Heavy Set

WOD
8 Rounds E2MOM
6 Deadlifts
4 Hang Power Cleans
2 Jerks
(m>185/w>133)
(Unbroken)

April 20

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Friday – VOLUME

Warm Up
DB Pull Overs
Plate Sit Ups
V-Ups

Strength: Strict Press OR Jerks
Build to a Moderately Heavy Double

Partner WOD
17 Minute Amrap
A: 10 Burpees Over KB & 12 KBS (m53/w40)
B: M.E. Row for Calories

April 19

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Thursday – VOLUME

Warm Up
KB Reverse Press
Banded Clam Shells
Barbell Upright Row

Strength: Paused Squat OR Oly Lift
Build to a Moderately Heavy Single

WOD
11 Minute Amrap
3 Ring Muscle Ups/7 Ring Dips
10 Back Squats (m135/w98)

April 18

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Wednesday – VOLUME

Warm Up
KB Tempo RDL
Standing Banded Row
V-Ups

Strength: DB Bench Press + Pendlay Row
5 Sets x 8 + 8

WOD
50 Power Snatches (m95/w68)
55 Pull Ups
Run 4 Loops

April 17

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Tuesday – VOLUME

Warm Up
Banded Scap
Barbell GM
Reverse Lunge (No Weight)

Strength: 2 Power Clean + 2 Push Press
Build to a Moderately Heavy Complex

WOD
5 Rounds E4MOM
Row 300m
10 DB Hang Squat Cleans (m50/w35)

April 16

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Monday – VOLUME

Warm Up
Strict Pull Ups
Bulgarian Split Squat
DB Single Press

Strength: Double KB Deadlift + Farmer Carry
5 Sets x 10+20m

WOD
66 T2B/99 K2C
66 HSPU/99 Push Ups
66 Pistols