Month: April 2020

GYMNASTICS: Muscle-ups EMOM 6 minutes unbroken Muscle-ups reps *Score is the largest number of reps* WEIGHTLIFTING: Power Snatch EMOM 10 minutes 3 Power snatch at 70% of 1RM Snatch WOD: 5 Rounds for time: 15 Thrusters 95/65 400 meter run *Cap 20 minutes*

GYM STYLE STRENGTH: Bicep Curls EMOM 6 minutes: with your back against the wall perform bicep curls 8 reps on each hand 30lbs/20lbs *slow downn the eccentric portion* SKILL & STRENGTH: Deadlifts & Rope Climbs E2MOM 14 minutes alternating rope climbs and deadlifts @ 70% 1RM Odd minute: 1-2 Rope Climb Even minute: 4 Deadlifts…

STRENGTH: Farmers Carry Tabata uneven kettllebell farmer’s walks 32/24 kg for men, 24/16 kg for women WEIGHTLIFTING: Push Press E2MOM 14 minutes 3 push press at 70% of 1RM WOD: For time: 21-18-15-12-9-6-3 Power Clean 115/85 Air Squats *Cap 18 minutes*

STRENGTH: Weighted Pull-ups Complete 6 sets of 3 reps WEIGHTLIFTING: Front Squats E2MOM 14 minutes 4 Front Squats at 65% of 1RM WOD: Three rounds with one minute at each station: Double Unders Kipping Pull ups, Rx+ Chest to bar Pull ups Russian Kettle Bell Swings 24/16kg, Rx+: 32/24kg Calorie Row Rest

STRENGTH & SKILL: Bar Muscle-ups COMPLEX EMOM 6 minutes -without coming off the bar! 1 Toes to Bar 1 Chest to Bar Pull Up 1 Bar Muscle Up WEIGHTLIFTING: Back Squat E2MOM 12 minutes 4 back squats at 65% of 1RM WOD: “Rahoi” AMRAP 12 minutes 12 Box Jumps, 24/20 6 Thrusters, 95/65 6 Bar…

TABATA: Squat Holds Bottom of the squat kettle bell hold with 24/16 KG WEIGHTLIFTING: Deadlifts E3MOM 15 minutes 3 DL work up to a NEW 3RM WOD: AMRAP 15 minutes 12 Wall Balls 20/14 10 Dumbell Push Press 50/35 8 Burpees 200 Meter run

STRENGTH: Weighted Pull-ups EMOM 6 minutes 2 weighted pull ups WEIGHTLIFTING:Bench Press E2MOM 14 minutes 3 bench press at 75% of 1 rm WOD: AMRAP 12 minutes 8 Front Rack Walking Lunges 95/65 10 Hang Power Cleans 95/65 12 Sumo Deadlift High pulls 95/65 Rx+ weight: 115/85

ROW SPRINTS: 5 x 100 meter row *Score is the slowest time* STRENGTH: Overhead Squats E3MOM 15 minutes 3 Overhead Squats WOD: For time 21-15-9 Toes to Bar Deadlifts 225/155 Rx

MEMORIAL DAY WOD: “MURPH” for time: 1 Mile run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run Rx: 20lb/14lb vest The “Murph” wod is in honor of Lt. Michael Murphy, a Navey SEAL killed in Afghanistan June 28, 2005.