Friday, May 1, 2020

Warm-up:
  • 3×50 reps Arm-only Assault Bike
  • 3×3 Strict Pull-up
  • 3×20″ Ring Plank
  • 3×10″ Handstand Hold or x2 Pike Position Hold
  • 3 x5 Banded Strict Press

 

Strength:
  • 5×5 Seated Strict DB Press

 

Metcon:
1 rd. for time
 
  • 30 Butterfly Sit-up
  • 40 LH DB Snatch 40/25
  • 50 Step-up 20/16
  • 40 RH DB Snatch 40/25
  • 30 Leg Lift

 

Powerlifting:
Let me know if anyone is wanting to do the powerlifting program please.

Wednesday, April 29, 2020

for time or reps – break-up any way you want – 22 min. cap
 
  • 100 Push-up or Press of some kind
  • 200 Table Row or Band Pull or B-O Row
  • 300 Air Squats or Walking Lunge

Tuesday, April 28, 2020

Chest Day – 3 rds. of each movement listed below, EMOM style. 18 minute WOD – 10 reps of each movement, rest is time left in each minute, score is number of fully completed rds. in allotted time.
 
  • 10 Incline Push-up – https://youtu.be/Gvm5Q29UHbk
  • 10 Pike Push-up – https://youtu.be/pEvTlOs9zK8
  • 10 Narrow Hands Push-up – https://youtu.be/faSq4ZzBndU
  • 10 Wide Hands Push-up – https://youtu.be/B78GwfC-87Y
  • 10 Each Shoulder Tap Push-up – https://youtu.be/gWHQpMUd7vw
  • 10 Decline Push-up – https://youtu.be/WhJiX52YrQs

Saturday, April, 25, 2020

100 rds. for time
team of 2 – finish 1 complete rd., then partner completes 1 full rd. – 30 min. time cap
  • 1 Burpee
  • 2 Push-up
  • 3 Air Squat
  • 4 Alt. Lunge
need to push it in order to finish under the time cap….

 

Friday, April 24, 2020

18 min. AMRAP
 
  • 1 Odd- object Romanian Deadlift https://youtu.be/ROiYmNT8q44
  • 1 Odd-object Thruster https://youtu.be/DXCLsNe6h18
  • 30 Line Hop or 50 SU https://youtu.be/YorI2Cyieuk
  • 2 Odd- object Romanian Deadlift
  • 2 Odd-object Thruster
  • 30 Line Hop or 50 SU
  • 3 Odd-object …. and so forth