WOD

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18
Apr

Monday 4/19/2021

Warm Up

3 Sets:

125 Meter Row
10 Sit-ups
10 Pineapple Pickers

WOD

Complete 4 Rounds the Following For Time:

400 Meter Run
12 Alternating DB Snatches D = 53/35 O = 70/53 Burpees
12 Burpess Over DB

20 Minute Time Cap


Sweat Class

Warm-up

2 Sets:

20 jumping jacks
10 pineapple pickers
3 inchworms
5 squats

WOD

5 Minute AMRAP

5 front squats
5 toes-to-bar/toes-to-post
5 push press

Rest 2min.

5 Minute AMRAP

10 Kettlebell swings
10 pull-ups/ring rows

Rest 2 min.

5 Minute AMRAP
15 plank jacks/ plank tap-outs
15 double unders/ 30 singles

16
Apr

Saturday 4/17/2021

Warm-up

3 Sets:

20 Jumping Jacks
10 Pineapple Pickers
10 Air Squats

WOD

Complete the Following For Time:

25 KB Goblet Squats 70/53
1,000 Meter Row
25 KB Goblet Squats
1 Mile Run

15
Apr

Friday 4/16/2021

Warm-Up

3 Sets:

20 Single Unders
10 Passthrough Lunges
3 Inchworms

Strength/Skill

Complete 3 Sets:

High Hang Snatch x 3 Reps

Then,

Complete 3 Sets:

Hang Snatch x 3 Reps

Then,

Complete 3 Sets:

Snatch x 3 Reps

WOD

Complete the Following for Time:

30 Hang Power Cleans 155/105
30 Burpees Over the Bar

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Sweat Class

Warm-up

3 Sets:
10 banded pulldowns
10 banded good mornings
10 jacks
10 pineapple pickers

WOD
18 min. AMRAP
Every 3 min: 5 box jumps/power jumps

10 deadlifts
10 ring rows/ pull-ups
100 meter run/10 cal. Row
10 Dips

14
Apr

Thursday 4/15/2021

Warm-Up

3 Sets:

:20 Plank
5 Bottoms-up KB Press, Each Arm
:15 Hollow or Tuck Hold

WOD

8 Minute AMRAP:

5 Toes-to-Bar
10 KBS 53/35

Rest 5 Minutes

8 Minute AMRAP:

Row For Calories

13
Apr

Wednesday 4/14/2021

Warm-Up

3 Sets:

20 Single Unders
10 Knee Hug to Lunge
10 Halo Squats
5 Halo Monster Walks each direction

Strength/Skill

Back Squat

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WOD

10 Minute AMRAP:

5 Deadlifts 275/190
10 DB Reverse Lunges 50/35
20 Double-Unders

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Sweat Class

Sweat Class

Warm up:

3 Sets:

5 air squat
5 lunges
5 inchworms
20 jumping jacks

WOD

Complete Two Sets:

3 Minute AMRAP:

5 squat jumps
5 burpees

Rest 1 Minute

3 Minute AMRAP:

6 reverse lunge to press
6 push up to side plank

Rest 1 Minute

3 Miunute AMRAP:

20 double unders/ 20 jacks
50’ bear crawl

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