Tuesday, May 1

Warm-up
Mobility
Row 500m
PVC Progression
x3
1 Length Bearcrawl
10 DB Push Press
:30 Handstand Hold
20 Double Unders
15 KBS
Then Shoulder Press
10-7-5 Working up to WOD weight
WOD
Shoulder Press 5-5-5-5-5 reps

Monday, April 30

Warm-up
Mobility
100 Double Unders
PVC Progression
x3
10 Wall Squats
10 Medicine Ball Cleans
10 Jumps Squats
10 Ninja Sit-ups
Then 10 min Hang Clean practice work up to WOD weight
WOD
For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Thursday, April 26

Warm-up
Mobility
Run 400m
PVC Progression
x3
10 KBS
10 Medicine Ball Cleans
10 Wall Ball Shots
x3
10 DB Push Press
1 Length Bearcrawl
20 Mountain Climbers
Then Squat Clean
5-5 @ 95
3-3 @ 135
WOD
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Wednesday, April 25

Warm-up
Mobility
100 Double Unders
PVC Progression
x3
1 Length Bearcrawl
:30 Handstand Hold
10 Push-ups
x2
10 GHD Sit-ups
10 Dead Hang Pull-ups
Then
7-7-5-5 Bench Press working up to WOD weight
WOD
Bench press 3-3-3-3-3 reps

Tuesday, April 24

Warm-up
Mobility
Row 500m
PVC Progression
x3
15 Medicine Ball Cleans
10 Ring Rows
10 Ring Dips
10 Wall Ball Shots
Then
5 min of Power Clean practice with 95/65#
WOD
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Monday, April 23

Warm-up
Mobility
Run 400m
PVC Progression
x3
1 Length Russian Lunge
1 Length Prisoner Hop
15 Wall Squats
x2
10 Squat Jumps
5 Broad Jumps
Then
5-5-3-3 Back Squat working up to WOD weight
WOD
Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Thursday, April 19

Warm-up
Mobility
Row 500m
PVC Progression
x3
10 Ninja Sit-ups
10 GHD Hip Extensions
10 PVC Good Mornings
x3 w/ bar
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 OHS
Then
Deadlift
5-5-3-3-2-1 working up to WOD weight
WOD
Deadlift 1-1-1-1-1-1-1 reps

Monday, April 16

Warm-up
Mobility
Row 500m
PVC Progression
1 Length Bearcrawl
1 Length Prisoner Hop
1 Length Russian Lunge
AMRAP in 6 min of
20 Double Unders
5 Ring Rows
5 Wall Ball Shots
5 Sit-ups
WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up