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4/7/2021

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Deadlift 3×10 – add 5-10 lbs if possible
  • Bench Press 3×10 – add 5-10 lbs if possible
  • Pause Ring Rows 3×10

Conditioning: 

2 sets – 90 sec stations:

  • 10 x 1 Arm Alternating DB Z Press w/ Overhead Iso Hold
  • 8 Bulgarian Split Squats/Leg
  • 20-30 sec Chin Over Bar Hold + 10-20 Straight Arm Band Pull Down
  • 15 Banded KB Sumo Deadlift

4/6/2021

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Skill:

Strict Ring Muscle up

  • Feet assisted muscle up
  • Banded transition drill
  • Ring Thing
  • Negatives
  • Strict Ring Muscle up

W.O.D.

Partner WOD – 6 sets each:

  • 1-5 Muscle ups/Pull ups
  • 5 Clean & Jerks

Start w/ a challenging weight on the clean & jerks and then decrease the weight after 3 rounds for the final 3 rounds

4/5/2021

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Warm up – 10 min: 

  • 8 ATG Split Squats/Leg
  • 60 sec Close Grip Bar Hang
  • 10 Powell Raise/arm
  • 90 sec Rolling Plank w/ Starfish Side Plank

Strength:

  • Back Squat 3×10 – add 5-10 lbs to last week’s load if possible
  • Rest Pause Strict Pull ups 3 sets: Max Reps -1, rest 30 sec, Max Reps -1
  • Incline DB Bench Press 3×8-12 – Increase weight or reps

Conditioning: 

2 sets – 90 sec stations:

  • 10 Ring Leg Curls + 10 DB RDL
  • 5-15 Dips + Max Push ups or 5-15 Push ups + Max Close Grip DB Bench Press
  • 10 KB Gorilla Rows + Farmer Carry Down & Back
  • 10 Banded Reverse Step ups/side on a 12″ box

4/3/2021

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W.O.D.

Get with a partner and hunt for Easter Eggs!  The two of you must find 3 eggs that are different colors, which will determine the movements that are included in your workout!

Everyone’s workout will be a partner workout lasting 20 minutes.  It’s a triplet and you will get to choose the reps for each movement that you draw from your Easter Eggs.

4/2/2021

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Warm up – 10 min: 

  • 15 Pause Calf Raises + 15 Tib Raises
  • 10 Banded Reverse Step Ups from 12″ box /Leg
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Straight Arm Band Pull Downs + 20 Band Pull Aparts

Strength:

3 sets: 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

Conditioning: 

Partner or Solo Options

For Time:

  • 20 Overhead Plate Walking Lunges
  • 3-10 Muscle ups/10 Pull ups
  • 20 DB/KB Front Rack Walking Lunges
  • 3-10 Muscle ups/10 Pull ups
  • 20 DB/KB Farmer Carry Walking Lunge
  • 3-10 Muscle ups/10 Pull ups

If partner – alternate rounds

3/31/2021

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/leg
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Deadlift 2×10 @3RIR
  • Bench Press 2×10 @3RIR
  • Pause Ring Rows 2×10

Conditioning:

2 sets – 90 sec stations:

  • 10-20 Seated Band Leg Curls + 10-20 Band Good Mornings
  • 10-20 Ring Push ups/Push ups + 30 sec Ring Plank/FLR
  • 8 Bulgarian Split Squats/Leg
  • 20-30 sec Chin Over Bar Hold + 30 sec Hollow Hold

3/29/2021

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Warm up – 10 min: 

  • 8 ATG Split Squats/Leg
  • 60 sec Close Grip Bar Hang
  • 10 Cuban Press
  • Band Series

Strength:

  • Back Squat 2×10 @3RIR
  • 2 sets: Rest Pause Strict Pull ups – Perform a set with 1 rep in the tank, rest 30 sec & repeat
  • Incline DB Bench Press 2×10 @3RIR

Conditioning: 

2 sets – 90 sec stations:

  • 10 Bent Over Row + 10 RDL
  • 10 Z Press + 10 Floor Press
  • 5 Goblet Reverse Lunge + Step Up/Leg
  • 10 DB Side Plank Rotations/side