A.
4-4-4 Back Squat. Do all sets at 75-80% 1RM.
B.
Tabata (30 secs work/15 secs rest) for 8 Rounds:
SB Clean
Push-ups
BW Squats
SB Push Press
WOD – 18 May 20
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WOD – 14 May 20
A.
4 Rounds for Time:
20 Burpees
25 Pull-ups
20 Sandbag Clean
40 Push-ups
RX: 70/50 lb Sandbag
B.
5-5-5-5-5 Weighted Pull-ups.
WOD – 13 May 20
A.
5-5-5-5-5 Deadlift. Work to 80%+ 1RM.
B.
20 Minute AMRAP:
Run 200M
20 Deadlift
20 Back Squat
10 Thrusters
10 Over the Shoulder
RX: 70/50 lb Sandbag
Wear a weight vest or body armor.
WOD – 12 May 20
A.
Run 5K.
Then 3 Rounds of:
10 Each Side Single Leg Glute Bridge
15 Toes to Bar
B.
3-3-3-3-3 Weighted Dips.
WOD – 11 May 20
A.
5-4-3 Wave Shoulder Press. Start @ 60% 1RM.
B.
15 Minute AMRAP:
20 Push-ups
15 Push Press
10 Sandbag Back Squats
5 Brute Force Burpees
RX: 70/50 lb Sandbag
WOD – 7 May 20
A.
5 Rounds for Time:
14 Pull-ups
16 Bent Over Row
18 Clean and Press
RX: 70/50 lb Sandbag
B.
5-5-5-5-5 Weighted Dips.
WOD – 6 May 20
A.
3-3-3-3-3 Back Squat. Work to 85% 1RM.
B.
200m Burden Carry
21-15-9
Thrusters
Burpees
200m Burden Carry
18-12-6
Squat Jumps
Sandbag Over the Shoulder
200m Burden Carry
WOD – 5 May 20
A.
Run 4 Miles.
B.
5-5-5-5-5 Weighted Pull-ups.
3 Sets Max Rep Push-ups.
WOD – 4 May 20
A.
22 Minute AMRAP:
400m Run
15 Sandbag Back Squat
20 Over the Bag Burpees
12 Front Rack Lunges
RX:70/50 lb Sandbag
B.
3-3-3-3-3 Front Squat. Work to 85% 1RM.
WOD – 30 Apr 20
A.
21-15-9:
Pull-up
Over the Shoulder
Sandbag Row
Lunges
Run 400m Between Rounds.
RX:70/50 lb Sandbag
B.
3-3-3-3-3 Weighted Pull-ups.
strike labs 