Essentials A. 5 Sets Split Jerk Cluster x 8 reps On the 3 min Marks B. For Time: 10-9-8-7-6-5-4-3-2-1 Right Arm Dumbbell Push Press Row for Cal Left Arm Dumbbell Push Press Kettlebell Swing Fitness A. 5 Sets Split Jerk Cluster x 1.1 reps Rest 30 sec between reps On the 3 min Marks Build
Workout of the Day (WOD)
Friday 5.24.19
Essentials A. 5 Sets Front Squat x 5 reps Tempo 33X1 *add 5-10 more lbs to weight from 5/3.* B. 4 sets Power Snatch x 5 reps Barfacing Burpee x 10 Row x 15/12 cal On the 4 min Marks Fitness A. 5 Sets Front Squat x 5 reps Tempo 33X1 *add 5-10 more lbs
Thursday 5.23.19
Essentials A. 12 min amrap 2-4-6-8-10… Dual Kettlebell Clean *between every round Farmers Carry 50 ft and 3 burpees.* B. Mobility Squat Hold x 4 min Pigeon x 1 min each side Squat Hold x 4 min Fitness : A. 12 min amrap 2-4-6-8-10… Dual Kettlebell Clean 55/35 *between every round Farmers Carry 50 ft
Wednesday 5.22.19
Essentials A. 6 Sets Sets 1,3,5 Banded Lat Pull Down x 8-10 reps Rower Pike x 8-10 reps Sets 2,4,6 Hang From Bar x 30 sec Plank Push Ups x 8-10 reps On the 2:30min Marks B. 15-12-9-6-3 Deadlift 65% Jumping Pull Ups *30 Single under after each round * Fitness A. 6 Sets Sets
Tuesday 5.21.19
Essentials A. 5 Sets Back Squat x 5 reps Tempo 33X1 *add 5-10 more lbs to weight from 4/30.* B. 7min Amrap Incline Push Up x 7 reps Overhead Squat x 7 reps Burpee Box Step Over x 7 reps 24/20 Fitness A. 5 Sets Back Squat x 5 reps Tempo 33X1 *add 5-10 more
Monday 5.20.19
Essentials A. 5 Sets Hang Squat Clean From mid thigh position x 3 reps Empty Barbell or Keep weight light On the 2:30min Marks B. 3 sets Half Kneeling Kettlebell Windmill x 7 per side On the 3 min Marks C. 3 sets Dual Dumbbell RDL x 10-12 reps On the 3 min marks Fitness
Saturday 5.18.19
Essentials A. 32 min EMOM 1.Run x 150 meters 2.Ring Pull x 15 reps 3.Alternating Single Arm Devils Press x 4 per arm 4.Rest Fitness A. 32 min EMOM 1.Run x 150 meters 2.Feet elevated Ring Pull x 12 reps 3.Alternating Single Arm Devils Press x 4 per arm 50/35 4.Rest
Friday 5.17.19
Essentials: A. 5 Sets Front Squat x 3 reps Tempo 33×1 *Use weight that you used on the first week of the cycle of front squats On the 3 min marks B. 3 Rounds For Time : Hang Power Snatch x 9 reps Burpee Jumping Pull Up x 7 reps Dual Dumbbell Shoulder to Overhead
Thursday 5.16.19
Essentials: A. Teams of 2-3 For time: Box Jump x 100 reps Hang Power Snatch x 100 reps Kettlebell swing x 100 reps Walking Lunges x 100 reps Sit ups x 100 reps Push press x 100 reps Wall Balls x 100 reps No Push up Burpees x 100 reps Single unders x 100 reps
Wednesday 5.15.19.
Essentials: A. 5 Sets Back Squat x 3 reps Tempo 33×1 *Use weight that you used on the first week of the cycle of back squats On the 3 min marks B. 7 sets Dual Kettlebell Overhead Walk x 100 ft Row x 12/9 cal On there 3 min mark Fitness A. 5 Sets Back
Tuesday 5.14.19
Essentials: A. Yearly Benchmark ‘Joker’ (scaled) For time: 10-9-8-7-6-5-4-3-2-1 Deadlift 155/105 1-2-3-4-5-6-7-8-9-10 Hanging Knee Ups B. 15 min emom 1.15 sec bottom of Push Up Hold + 5 Box Dips 2.25 sec Plank on Elbow + 5 rope sit to Stands 3.35 sec Wall Sit + 10 V Ups Fitness A. Yearly Benchmark ‘Joker’ For
Monday 5.13.19
Essentials: A. 5 sets Hand over hand sled pull x 50 ft On the 3 min marks B. 8 rounds for time: Hang Squat clean x 3 reps Ring Pull x 5 reps Bar Facing Burpee x 7 reps Fitness A. 5 sets Hand over hand sled pull x 50 ft On the 3 min
Saturday 5.11.19
Essentials: A. 16 min Emom 1.Lying Leg Raises x 7-10 reps 2.Bridge Hold x 30 sec 3.Hollow Hold x 30 sec 4.Support Hold x 30 sec B. 5 Rounds for time: Box Step over x 15 reps 24/20 Hanging Knee Ups x 15 reps Incline Push ups x 15 reps Fitness: A. 16 min Emom
Friday 5.10.19
Essentials: A. 5 Sets Hang Power Snatch From Mid thigh position + Overhead Squat x 3 reps Empty Barbell or very light weight On the 2:30min Marks B. 7 Sets Wall Ball x 15 reps Single Unders x 40 reps Every 3 min Fitness: A. 5 Sets Squat Snatch From Hang Mid thigh position x
Thursday 5.9.19
Essentials A. 20 min EMOM 1. Pike On Rower x 10 reps 2. Ski / Bike x 1min 3. Shrimp Squat / Step Back Lunge x 5 per leg 4. Row x 1min 5. Battle rope x 50 rep B. Mobility Pigeon x 1 min Per side Squat Hold x 7min Fitness/Performance A. 20 min
