WOD

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29
Apr

Friday 4/30/2021

Warm-Up

3 Sets:

125 Meter Row
10 Air Squats
20 Jumping Jacks

Strength/Skill

Complete 5 Sets:

Back Squat x 6 Reps @ 75%
Seated DB Press or Strict HSPU x 5 Reps

WOD

Complete the Following for Time:

1,000 Meter Row
30 DB Box Steps-Overs 45/30 20″
800 Meter Run


Sweat Class

Warm-up

3 Sets:

10 Jacks
10 Pineapple Pickers
10 Banded Rows

WOD

EMOM for 20 Minutes:

Min. 1: 7 deadlifts
Min. 2: 7 dips
Min. 3: 7 burpees
Min. 4: 7 rows

28
Apr

Thursday 4/29/2021

Warm-Up

3 Sets:

20 Jumping Jacks
:20 Plank Hold
10 Passthrough Lunges
10 Pineapple Pickers

WOD

6 Minute AMRAP:

6 Pull-Ups
12 Alternating Pistols OR Reverse Lunges

Rest 3 Minutes

6 Minute AMRAP:

12 Hang Power Snatch 75/55
6 Burpees Over the Bar

Rest 3 Minutes

6 Minute AMRAP:

15 Wall Balls 20/14
30 Grasshoppers

27
Apr

Wednesday 4/28/2021

Warm-Up

3 Sets:

10 Mountain Climbers
20 Jumping Jacks
:20 Plank Hold

WOD

20 Minute AMRAP:

8 DB Push-Up Complex* 50/35
20 Butterfly Sit-Ups
400 Meter Run

*DB Push-up Complex:
DB Defecit Push-Up + DB Push-up Plank Row Each Arm


Sweat Class

Warm-up

2 Sets:

:30 Jog
10 Banded pull-aparts
10 Banded side steps
3 Inchworms

WOD

4 Minute AMRAP:

5 DB hang cleans
10 lunges
Rest :90

4 Minute AMRAP:

5 DB push press
10 Tuck-ups/sit-ups
Rest :90

4 Minute AMRAP:

6 plank rows
12 skiers
Rest :90

Then, repeat the workout one time through!

26
Apr

Tuesday 4/27/2021

Warm-Up

3 Sets:

5 Cal Row
3 Inchworms
10 Halo Squats

Strength/Skill

Front Squat

12 Minutes to Build to a Heavy Set of 7 From the Ground

Compare to 3/16/2021

WOD

Complete the Following for Time:

50-30-10

KBS 53/35
Row for Calories

25
Apr

Monday 4/26/2021

Warm-Up

3 Sets:

6 Dyanmic Scorpions
7 Pineapple Pickers
8 Knee Hug to Lunge

Strength/Skill

Push Press

5-5-5-5-5 @ 60%

WOD

10 Minute AMRAP:

12 Single Arm DB Push Press, Right Arm 35/20
12 Burpees
12 Single Arm DB Push Press, Right Arm
24 Air Squats


Sweat Class

Warm-up

3 Sets:

:30 jog
:30 skipping high knees
10 pineapple pickers
3 inchworms

WOD

18 Minute AMRAP
Every 3 min. :20 mountain climbers

7 wall balls
7 KBS
7 box jumps/step-ups
100 meter run/10 cal row