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4/29/2019

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Warm up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 8 Side Step Ups/Leg @40X1
  • 15 Rocking Hip Flexor mob/side
  • 10-15 Side Plank DB Rotations/arm

Strength: 

Back squat 10-8-6-4

Conditioning: 

Partner WOD

20 min AMRAP:

  • 5 Strict Pull ups
  • 10 Push ups
  • 16 Body weight step ups

Alternate every round

4/26/2019

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Warm Up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • Shoulder Band Series
  • 10 Pause Goblet squats + 10 Kossacks
  • 8 Split Squat rock backs/side

Strength: 

  • Front Squat 7,5,3
  • Dips 3 x Max Reps @40X1
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 7 min AMRAP:

  • 100 ft. DB Walking Lunge
  • 4 Bar Muscle Ups/Burpee Pull ups
  • 100 ft. DB Walking Lunge
  • 8 Bar Muscle Ups/Burpee Pull ups
  • 100 ft. DB Walking Lunge
  • 12 Bar Muscle Ups/Burpee Pull ups
  • continue adding 4 reps/round to bar muscle ups/burpee pull ups

-Split the reps

4/24/2019

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Warm up – 10 min: 

  • 90 sec Rolling Plank w/ starfish side plank
  • Band Series w/ Good morning and straight arm band pull down
  • 10 Powell raise/arm
  • 10 PVC Pass Throughs + 30 sec Archer/side

Strength: 

  • RDL 12,10,8,6
  • Bench Press 12,10,8,6
  • Pause Ring Rows 4×10

Conditioning: 

Partner WOD – 9 min AMRAP:

  • 9 Front squats/Goblet Squats
  • 7 Bar Facing Burpees
  • 5 Shoulder to Overhead

alternate every round

4/22/2019

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Warm up – 10 min: 

  • 8 Side Step ups/Leg @40X1
  • Tricep Openers
  • 10 Reverse Snow Angels
  • 15 Rocking Hip Flexor Mob/side

Strength: 

  • Back Squat 12, 10, 8, 6
  • 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry)
  • Chest Supported Row 3×12

Conditioning: 

Partner WOD – 3 sets of each movement:

  • 500/400m Row
  • 20 Goblet Step ups
  • 10 DB Incline Bench Press

Alternate every movement

4/19/2019

By: 0

Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 60 sec Close Grip Bar Hang
  • 20-30 sec Bottom of Dip Hold
  • 90 sec Rolling Plank

Strength: 

  • Front Rack Reverse Lunges 3×8/Leg
  • Dips 3 x Max Reps @40X1
  • Supinated Bent Over Row 3×10

Conditioning: 

Partner WOD – 20 min AMRAP:

One partner is performing as many reps as possible of 5 Pull ups, 10 Push ups, 15 Air squats, while the other partner is running 400m.  When the running partner completes the run, the partner switch roles.

Score is total # of rounds of Cindy