Monday 04/16/18

Strength: Strict Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: AMRAP in 7 mins of:
Calories, Air Bike, 12/9 lbs
Alternating Stationary Lunges With Plate Overheard, 45/25 lbs
Rest 2 mins
AMRAP in 7 mins of:
Row Calories, 12/9 lbs
Goblet Box Step Up, 50/35 lbs
Rest 2 mins
AMRAP in 7 mins of:
Bear Crawl, 120 ft
2 Rope Climbs

Tuesday - 04/17/18

Strength:  Front Squat 5x7 at 70% 1RM
Rest as needed between sets.

WOD: 5 rounds for time of:
5 Squat Cleans, 155/105 lbs
10 Chest-to-bar Pull-ups

Wednesday - 04/18/18 

WOD: For time:
Run, 800 m
21 Burpee Box Jumps
Run, 600 m
15 Burpee Box Jumps
Run, 400 m
9 Burpee Box Jumps
Run, 200 m
3 Burpee Box Jumps

Post WOD: Every 1 min for 10 mins do:
10 V-Ups
10 Hollow Rocks
10 Straight Legged Reverse Ab Crunches
10 Lying Knees To Elbows
Rest 1 min

Thursday - 04/19/18

Strength: Snatch Pull 5x3
Use the same weight for each set.
Rest as needed between sets.

WOD: 15-13-11-9-6-3 reps, for time of:
Toes-to-bar
Snatch, 75/55 lbs

Friday - 04/20/18 

Strength: Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: 4 rounds for time of:
10 Deadlifts, 225/165 lbs
20 Push-ups
40 Double Unders

Saturday - 04/21/18

WOD: For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups


Sunday 04/22/18 

ForceFit 11-12 PM
Open Gym 12-1 PM