A) Coaches Choice Warm-Up
B) In Teams Of 2 Perform:
3 Rounds For Time Of:
50 Power Snatch (115/75)
70 Wall Balls (20/14)
90 Double Unders
WOD
Friday 5/4/18
A) Coaches Choice Warm-Up
B) “Cindy”
AMRAP In 20 Min Of:
5 Pull-ups
10 Push-ups
15 Squats
C) 3 Sets
Reverse Sled Pull x100ft
DB Tricep Extension x20 ea. side
HIIT
“Kell”
AMRAP in 17min of:
KB Swings x12
Goblet Curtsy Squats x14 (7 each)
S/L KB Deadlift x14 (7 each)
Goblet Squat x12
Thursday 5/3/18
A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Wide Stance Squat Hold x20 sec
Single Leg Glute Bridge x12 ea.
Half Kneeling Upside KB Press x8 ea. side
B) 1000 m Row
800 m Run
rest 4 min
1 Mile Assault Bike
30 Front Rack Step-ups (95/65) (20″)
rest 4 min
30 Front Rack Walking Lunges (95/65)
1000 m Ski Erg
30 Front Rack Walking Lunges
Wednesday 5/2/18
A) Coaches Choice Warm-Up
B) Deadlift
10-8-6-4-2-2
C) 5 Rounds For Time Of:
5 Deadlifts @80% of todays heaviest set
10 Handstand Push-ups
15 Games Standard Box Jumps (24″/20″)
HIIT
“Roper”
Tabata 8min
Battle Rope
S/L Jump Rope
Rest :30sec
Tabata 8min
Rope Climb
Jump Rope
Tuesday 5/1/18
A) Coaches Choice Warm-Up
B) 5 Sets
Front Squat x2 @52×1 @85% of 2RM
C) 4 Sets
AMRAP In 3 Min Of:
400 m Run
with remaining time do:
10 Alt. DB Snatch (50/35)
8 Toes To Bar
rest 5 min
*score total reps completed.
Monday 4/30/18
A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.
B)Every 3 Min For 12 Min Do:
False Grip Ring Row x12
Handstand Rower Compression x10
Push-up x6-8 @2121
C) For Time:
21-15-9 Reps Of:
Power Clean (135/95)
Cal Assault Bike
HIIT
“Burknees”
AMRAP in 15 min of:
10 Burpees
25 High Knees
Rest 2 min
:60 sec Side Plank Raise (each side)
Sunday 4/29/18
A) Coaches Choice Warm-Up
B) For Time:
150 Kettlebell Swings (53/35)
*Everytime you break, perform 12 Games Standard Box Jumps
C) 3 Sets
V-up x20
Med Ball Russian Twist x30 (15 ea. side)
Half Kneeling Banded Torso Rotation x12 ea. side
Saturday 4/28/18
Good Luck Cyndee, Lisa, David (and myself 🙂 taking on the Spartan Beast Today!!
A) Coaches Choice Warm-Up
B) In Teams Of 2 Perform:
For Time:
60 Cal Ski (15 cal inc.)
30 Clean and Jerks (185/120)
60 Cal Assault Bike (15 cal inc.)
20 Clean and Jerks (205/135)
60 Cal Row
10 Clean and Jerks (225/150)
*Scale weight appropriately
