April 1-7

Saturday 

30 Min AMRAP
Switch between Partner 1 and Partner 2 after each exercise
14/12 Cal – Partner 2 Holds Plank
10 TTB – Partner 2 Dead Hang from bar
10 DB Snatch – Partner 2 holds bottom of Squat
14 Wall Ball – Partner 2 holds DB Overhead
100M Run or 5 Burpees – Partner 2 Rests

Sunday

5 Rounds
20/15 Cal
15 Box Jump Over
Squat Cleans
Round 1 7 Reps@ 135/105
Round 2 6 Reps@ 155/125
Round 3 5 Reps@ 185/135
Round 4 4 Reps@ 205/145
Round 5 3 Reps@ 225/165

Monday 
A little different than a regular Monday

Back Squat 4×10 – Try to use the same weight as last weeks 4×8
and 7×1 Split Jerk, go really heavy on at least the last 3.

Metcon:

50 Cal Bike or 500M Ski

Tuesday

35 Min Cap
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
200 M Run
Then 
5 Rounds
3 Muscle Ups
6 HSPU
9 Wall Ball  (Rx + Option 9 Sandbag or D Ball Squats)
100M Run

Wednesday

Open 17.1

Time cap: 20 minutes.
•10 dumbbell snatches 50/35
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Strength:
Front Foot Elevated Split Squat 3×5 and
Back Rack Strict Press 3×5

Thursday

“Bear Complex”

5 Rounds for Max Load:

Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round.
Rest at least 5 minutes between rounds
Add your total weight across all 5 sets

Friday

1st Friday of Q2 Means Baseline or Baseline +

For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

or

50 Cal Bike
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
Choose this or Baseline, not both
and
Annie
50-40-30-20-10
Double Unders 
Sit Ups
or 
Annie +
50-40-30-20-10
Double Unders 
25-20-15-10-5
GHD

After 2 BenchMark WODs

10-10-12-12 Bench Press – Try to use the same or more as last week’s 4×10

 

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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