Monday 04/03/17 


Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Bench Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Deadlift 5x1 Use the same weight for each set.
Rest 1:30 between sets.

WOD: As many reps as possible in 7 mins of:
3 Front Squats
3 Box Jumps
6 Front Squats
6 Box Jumps
9 Front Squats
9 Box Jumps
12 Front Squats
12 Box Jumps etc..... add 3 Reps every round

White: 95/65#
Black 115/75#
Green 135/95#
 

Tuesday - 04/04/17
 

WOD: For 5 Rounds:
AMRAP in 3 mins of:
3 Power Snatches
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
White 95/65#
Black 125/85#
Green - 135/95#

POST: Sled Pull 400 m 90/50#

Wednesday - 04/05/17

Strength: 40 mins to Complete
Back Squat 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Shoulder Press 3x5, Use the same weight for each set.
Rest 2 mins between sets.
Pendlay Row 3x5, Use the same weight for each set.
Rest 2 mins between sets.

WOD: Complete as many rounds as possible in 12 mins of:
6 Power Cleans
6 Ring Dips
12 Ball Slams, 30/20 lbs

White: 115/75
Black: 135/95
Green: 155/115

Thursday - 04/06/17
 

WOD: For time:
Row/Run, 1000 m
-- then --
3 rounds of:
15 Thrusters
15 Kettlebell Swing (American)s

White - 95/65#
Black - 115/75#
Green - 135/95#

KB 53/35



Post WOD: 10 rounds for time of:
10 AbMat Sit-ups
10 Knees To Elbows
10 Hollow Rocks
10 Plank With Knee To Elbows

Friday - 04/07/17

As many reps as possible in 16 mins of:
4Mins Max Calorie Row
4Mins Max Reps, Clean & Jerk
4Mins Max Reps, Burpee

Clean & Jerk
White: 115/75#
Black: 135/95#
Green: 155/115#

Saturday - 04/08/17

WOD:

Rene
7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20-lb. weight vest or body armor, wear it.

Sunday - 04/09/17

Open Gym 

 

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