29 Apr 16

Yoga

28 Apr 16

10 minute mobility/warmup

WOD
Murph prep
100 DUBS (2to1 singles)
20 air squats
80 DUBS
40 air squats
60 DUBS
60 air squats
40 DUBS
80 air squats
20  DUBS
100 air squats

27 Apr 16

Barbell conditioning
4 sets of
4 hang power cleans
4 front squats
2 full squat cleans
Build each set

WOD
21-15-9-15-21
Box jump overs
TTB

26 Apr 16

Strength
4x5+5
DB bench press + weighted strict pullups

WOD
For time
30 burpees
400m run
15 heavy KBS (70/53)
800m run
15 heavy KBS (70/53)
400m run
30 burpees

25 Apr 16

Strength
5x3 seated DB overhead press (build)

WOD
For time
1 mile run
30 Ground to overhead (135/95)
150 DUBS (2to1 singles)

22 Apr 16

Yoga

21 Apr 16

Strength
6x3 deficit DL (stand on 45# plates)

WOD
15-1
KBS (70/53)
HRPU

20 Apr 16

Strength
3x10 strict press

WOD
EMOM 20
odd: 3 squat cleans + 5 burpees
Even: 3 thrusters + 5 pullups

19 Apr 16

Strength
3x5 floor presses
5x3 bench press (3 sec descent, 1 sec hold at bottom)

WOD
"Helen"
3 RFT
400m run
21 KBS (53/35)
12 pull ups

18 Apr 16

Strength
5x3 FS

WOD
5 rounds
400 m run
20 BJ

15 Apr 16

Yoga

14 Apr 16

Strength
5x5 DL (build)

WOD
for time
50 DUBS (3x1 singles)
50 air squats
40 DUBS
40 walking lunges (30/20 DB or KB in each hand)
30 DUBS
30 T2B
20 DUBS
20 "V" ups
10 DUBS
10 HSPU

13 Apr 16

Strength
3x3 BS (heavy - build)

WOD
4RFT
6 power cleans (135/95)
6 burpee over bar
4RFT
6 DB/KB push jerk (35/25)
6 box jumps
Run 400m
2RFT
9 power cleans (135/95)
12 burpee over bar
2 RFT
9 DB/KB push jerk (35/25)
12 box jumps

12 Apr 16

Strength
5x5 floor presses

WOD
For time
50 kbs
40 hrpu
30 wb
20 T2B
10 dl 185/135
100 dubs

11 Apr 16

Strength
5x3 push press

WOD
14 min EMOM
O: 8 strict pull ups
E: 5 heavy snatches (can't do more than one at a time)

8 Apr 16

Yoga

7 Apr 16

Strength
5x3 BS (build)

WOD
cardio intervals
200 m run
30 sec rest
400 m run
1 min rest
800 m run
2 min rest
400 m run
1 min rest
200 m run
+
75 dubs

6 Apr 16

1000m row warm up


Buddy wod:
Each complete 5 rounds:
12 burpee box jumps
9 squat cleans (135/95)

One working at a time...Rest while partner completes a complete round

5 Apr 16

Strength
3x3 FS
3x2 FS(add weight from first set)
3x1 FS (add weight each set)

WOD
AMRAP 20
400 m run
1 round of Cindy
400m run
2 rounds of Cindy
400m run
3 rounds of Cindy...
Continue to add a round of Cindy each set until time runs out

4 Apr 16

Strength
15 minutes to work up to 1RM bench press

WOD
3 RFT
17 KB SDHP (60/45)
17 wallballs (20/15)
17 burpees