WOD

May 1st Class Program

Warmup:

2 Sets: 8-10 Scap Wall Slides + 8-10 Scap Pullups + 8-10 reps/side Half kneeling Bottoms up Press

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10 min EMOM: 3-5 Push Press @ 55-65%

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10 min EMOM: 3-5 Strict Pull-ups (Weighted if possible)

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3 Sets @ 80% effort:

60s AirBike / 60s Rest

30s T2B + 30s Pushups / 60s Rest

60s Hang Cleans @ 95/65 / 60s Rest

April 30th Class Program

Warmup:

3 Sets – 3 Snatch High pulls above knee + 3 Snatch High Pulls below knee + 3 Hang Muscle Snatch + 3 Hang Snatch (Empty Bar or Dowel, No added weight)

*Add Deadbug + Glutebridge + Shoulder Prep as needed

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A) Snatch x 1 rep – every 1:30 mins x 8 sets

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B) Back Squat 3 Sets x 10 reps @20X1 – Rest as needed b/t sets

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12 min AMRAP:

6 HSPU

9 Deadlifts @ 225/155

30 DU’s

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10 min EMOM:

1st min: 30s Farmers Walk @ 32kg/24kg per arm

2nd min: 30s Top Ring Support or 30s Hollow Hold

April 28th Class Program

Warmup:

2 Sets:

RNT Split Squats 8-10 reps/side + Cook Hip Lifts 6-8 reps/side + Anti-Rotational Plankhold 30s/side

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Back Squat 2-2-2-2 @4111 – Rest as needed b/t sets

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Teams of 2:

3 Rounds:

1 min AirBike / 1 min Rest

1 min Hang Power Clean @ 95/65 / 1 min Rest

1 min DU’s / 1 min Rest

On the rest statrions, partner 2 will do the work that Partner 1 did prior

April 27th Class Program

Warmup:

2 Sets:

8-10 Foam roller band pull aparts + 8-10 Scap Pushups + 3-5 TGU/side

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A1) DB Bench Press 4 sets x 10-12 reps @21X1

A2)Snatch Grip Pendlay Rows 4 Sets x 10-12 reps @21X1

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10 min EMOM:

1st min: 20s HSPU

2nd min: 20s Kipping Pullups

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7 min AMRAP:

3 Snatch @ 135/95

6 Box Jump Overs @ 24/20

9 Cals on Rower

April 26th Class Program

Warmup:

2 Sets:

8-10 reps/side Single leg Squat onto bench/box + 8-10 reps/side Single leg RDL Reach + 8-10 reps/side Bird DogĀ 

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A) Deadlift Cluster 3.3 x 3 sets – Moderate load

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B1) Splt Squat 3 Sets x 8-10 reps/side @2111

B2) Good Mornings 3 sets x 8-10 reps @3111

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“Karen with a twist”

150 Wall Balls for time – Every min perform 3 Burpees

April 25th Class Program

For time:

1500m Row

100 DU’s

50 Cals on AirBIke

100 DU’s

1500m

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20 min AMRAP @ sustainable pace:

100ft Farmers Carry

20 Alt Step Ups

30s/side Side Plankhold

Reverse Sled Drag x 100ft @ moderate load

1 min on AirBIke

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