Thursday 4-22-21
Warmup
400m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 SDLHP 45/35
2 min rest
wod
2k row
squat therapy
then
30 pullups in as few sets as possible
Wednesday 4-21-21
Warmup
500m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 thrusters 45/35
2 min rest
wod
15 min AMRAP
5 power cleans 135/95
10 toes to bar
15 wallball shots 20/14
Tuesday 4-20-21
Warmup
50 double unders
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 Wallball shots 20/14
2 min rest
wod
3 rounds
100m run
50 pushups
100m run
50 situps
100m run
50 squats
Monday 4-19-21
Warmup
400m run
3 rounds
10 presses 45/35
10 push-presses 45/35
10 walking lunges
2 mi rest
wod
strict press
2-2-2-2-2-2-2-2-2-2
Sunday 4-18-21
Open gym 2-3
Saturday 4-17-21
Wod dice. Good luck!
Friday 4-16-21
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 alt. kB snatches 35/25
10 kB swings 35/25
2 min rest
wod
“Grace”
30 clean and jerks 135/95
**if you don’t plan on Rxing this one, use approximately 60-75% of your one rep max. This should be a weight heavy …
Thursday 4-15-21
Warmup
50 doubleunders
3 rounds
10 cleans 45/35
10 jerks 45/35
10 snatches 45/35
2 min rest
wod
snatch
1-1-1-1-1-1-1
Wednesday 4-14-21
Warmup
500m row
10 pushups
10 situps
10 squats
2 min rest
wod
800m run
then,
10 rounds
10 pullups
10 ring dips
then,
800m run
Tuesday 4-13-21
Warmup
50 doubleunders
3 rounds
10 ring rows
10 ring dips
10 low ring muscleups
2 min rest
wod
clean and jerks
1-1-1-1-1-1-1