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Emom 12

Power Snatch

3@60%

Wod:

50 box jumps

50 goblet lunges

50 hr push ups

20 deadlifts 185/125#

50 hr push ups

50 goblet lunges

400m run

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Bench Press

6 sets x 5 reps @ 70%

EMOM 8

EVEN: DBL UNDERS

ODD: 4 HSPU

WOD:

4×3 min amraps w/1 min rest between

10 ctb pull ups

15 shoulder to overhead 95/65#

10 t2b

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Back Squat

6 sets x 5 reps @ 70%

10 min handstand walk practice

Wod:

2 rounds:

25 Thrusters 45/35#

20 ctb pull ups

15 power snatches 95/65#

 

 

 

Sunday Funday

400m odd object carry (choose anything in the gym)

20 hspu

20 lunges holding the object

20 Pull ups

20 box step ups holdingq the object

20 push ups

400m odd object run

 

Team Saturday

“Gold Rush”

The gym will be split into 2 teams

400m run (everyone running to their claim)

Sledge hammer strikes (digging for Gold)

Buddy wheel barrel (get the rocks out of the mine, we need to get to the gold)

Equipment carry (you have found Gold, now you must carry the Gold out of the claim)

Burpee Pull ups (the mine collapsed, dont worry everyone is okay but you have to pull yourself out and its slippery so you keep falling onto your chest)

400m (a grizzly bear becomes curious and wants to eat you, dont play dead RUN!)

 

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Bench Press

50%×5

60%×3

70%×2

75%×1

 

7 min amrap

5 shoulder to Overhead 155/105#

10 lateral over bar burpees

Rest 2 min

7 min amrap

15 kb swings

15 ab mat sit ups

Front Squat

50%×5

60%×3

70%×2

75%×1

80%×amap

 

EMOM 10

EVEN : 8 PISTOLS

ODD: 40 DBL UNDERS

 

WOD:

4 x 3min hard 1 min off

30 air squats

10 t2b

6 thrusters 115/85#

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Shoulder Press

50%×5

 

 

 

60%×3

 

 

 

70%×2

 

 

 

75%×1

 

 

 

80%×amap

 

20 Rep Max Power Clean

Wod:

3 rounds for time:

400m run

30 kb swings

30 one arm overhead kb lunges (15 each arm)

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Deadlift

50%×5

 

60%×3

 

70%×2

 

75%×1

 

80%×amap

 

After each set broad jump 2-1-2-1-2

 

20 rep max Power Clean

 

2min max effort c2b pull ups

Rest 1 min

2min max effort ab mat sit ups

Rest 1 min

2min max effort shoulder to overhead 115/85#

Rest 1min

2min max effort row for calories