WOD

April 18th Class Program

10 Sets @ increasing pace:

300m Row

1 DB Snatch on Right + 1 Hang DB Snatch on Right @ 50/35

1 DB Snatch on Left + 1 Hang DB Snatch on Left @ 50/35

3 Box Jump Overs @24/20

6 Shuttle Sprints @ 50ft

Rest 1:30 mins

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3 Sets:

Sorenson 45-60s holds

30-45s Hollow Holds

20 Russian Twists @ 20/14

Rest as needed

April 17th Class Program

Warmup:

2 Sets:

9090 Deadbug 8-10 reps/side

GluteBridge 8-10 reps

Mobility: Squat Sit w Barbell on knees 30-45s holds while shifting side to side

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A) Power Clean x 3 reps – drop each rep with quick reset every 2 mins x 6 sets

+

B) Front Squat 2-2-2-2 @3111 – Rest as needed b/t sets – Working sets

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15 min EMOM:

1st min:8-12 Hang DB Squat Cleans @ 45/25

2nd min: 8-12 Burpees over the DB’s

3rd min: 1-3 Rope Climbs

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5 Sets @ HIgh Effort:

20s on Rower @ 90%

Rest 40s – Damper @ 7-8

April 16th Class Program

Warmup:

1 set:

Foam Roll Lats x 30-45s/side

Arm Bar with KB x 30s/side

2 Sets:

T/W/Y’s x 8-10 reps/direction with DB or Plates

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A1) Strict Press 2-2-2-2-2 @21X1 – Rest 1 min

A2) Weighted Pull-up 2-2-2-2-2 @21X1 – Rest 1-2 min

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5 Sets:

30s DU’s

30s Rest

30s HSPU

30s Rest

30s T2B

30s Rest

30s Hang Power Snatch @ 95/65

30s Rest

30s Row

30s Rest

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3 Sets:

10 TRX Knee Tucks

10/side Lateral MedBall throws into wall

10 Back Extensions @2111

April 14th Class Program

Warmup: Dynamic Drills + Squat Prep

Back Squats 3-3-3-3 @ 4111 – Rest as needed between sets

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Teams of 2 – 24 min AMRAP: 1 Rope Climb + 5 T2B + 7 Hang Power Cleans @ 95/65 + 9 Burpees over the bar – Switch Partners – At 12 min mark transition into: 5 HSPU + 7 Hang Power Cleans @ 95/65 + 9 Box Jumps @ 24/20″

 

April 13th Class Program

Warmup:

2 Sets:

A’s -8-10 reps

Active Bar Hang 4-6 reps w 5-8s holds @ top

Alternating Scratch 10-12 reps total

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A1) Bench Press 4 sets x 6-8 reps @21X1 – Rest 1 min

A2) Bent Over DB Rows 4 sets x 6-8 reps @21X1 – Rest 1 min

A3) L-SIt from Rings or Bar 4 sets x 10-20s Holds – Rest 1 min

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B) 5 Sets:

60s Shuttle Sprints

60s Rest

60s Wall Balls @ 20lbs/14lbs

60s Rest

30s Pushups + 30s Plankhold

60s Rest

April 12th Class Program

Warmup:

Glutebridge 2 sets x 30-45s holds + Deadbug 2 sets x 8-10 reps/side + Empty Bar Good Mornings 2 sets x 8-10 reps @ 3111

 

Deadlift Cluster 5.5 x 3 sets – Moderate Load

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DB Lunges 3 sets x 20 total reps (10/side) – Rest 1 minute

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Revers Sled Drag 3 sets x 100ft @ moderate load – Rest 1 minute

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7 rounds for time: 3 Ring Muscle Ups + 6 Squat Cleans @ 185/115 + 9 Bar Facing Burpees + 12 cals on Rower

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