4/23/21

WOD

Every 2:00 for 5 sets:
3 Power Snatch + 5 Overhead Squats

Every 2:00 for 5 sets:
10 Pull-ups
10 Push-ups

*with a 20/14-lb. Vest

Train At Home

Every 2:00 for 5 sets:
[6 Dumbbell Snatch + 10 Dumbbell Overhead Squats], each arm

Every 2:00 for 5 sets:
10 Pull-ups or 30 Squats
10 Push-ups

*with a 20/14-lb. Vest

4/22/21

WOD

Toes-to-bar Skill Progression

With a partner
18 minute AMRAP of:
3 Toes-to-Bar
3 Burpee Box Jumps
6 Toes-to-Bar
6 Burpee Box Jumps
9 Toes-to-Bar
9 Burpee Box Jumps
……………
*increasing by 3 reps each round.
*partner one completes 3/3 then partner two completes 3/3, then partner one completes 6/6…...

Train At Home

18 minute AMRAP of:
3 Toes-to-target
3 Burpee Box Jumps
6 Toes-to-target
6 Burpee Box Jumps
9 Toes-to-target
9 Burpee Box Jumps
……………
*increasing by 3 reps each round.

4/21/21

WOD

Every 1:30 for 7 sets:
Sprint 200m

Rest 5 minutes

Every 3:00 for 7 sets:
Sprint 400m

Train At Home

Every 1:30 for 7 sets:
Sprint 200m

Rest 5 minutes

Every 3:00 for 7 sets:
Sprint 400m

4/20/21

WOD

Every 5:00 for 6 sets:
5 Bar Muscle-ups
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overheads
25 Calorie Machine

*155/105-lbs

Train At Home

Every 5:00 for 6 sets:
12 Chair Dips
6 DB Deadlifts
6 DB Hang Power Cleans
6 DB Front Squats
6 DB Shoulder to Overheads
200m Run

4/19/21

WOD

Quarterfinal “Test 4”
Establish a 4RM Front Squat

For time:
Run 800m
75 Medicine Ball Cleans
Run 800m

Train At Home

For time:
Run 800m
75 Dumbbell Cleans
Run 800m

Accessory:
Alternating Tabata:
1: Plank
2: V-ups

4/18/21

WOD

Rest Day

4/17/21

WOD

”Coffland”
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-ups

Train At Home

For Time:
Hold an L-sit for 6 minutes
Each time you break, perform:
400m Run
15 Push-ups

4/16/21

WOD

EMOTM for 21 minutes:
1: 7 Power Cleans
2: Max reps of 3 Toes-to-Bar + 3 Pull-ups
3: Rest

Train At Home

21 Minute AMRAP:
14 DB Power Cleans
12 Toes-to-target
Run 200m

4/15/21

WOD

25 minute AMRAP of:
5 Box Jumps, high
10 Burpees to a Plate
15 Squats holding a Plate, 45/35-lbs.
Rest 1 minute

Train At Home

25 minute AMRAP of:
5 Broad Jumps
10 Burpees
15 Squats holding an object
Rest 1 minute

4/14/21

WOD

6 rounds for time of:
Run 400m
10 DB Hang Power Cleans
10 Push-ups on Dumbbells

*2x50/35-lb. DBs

Train At Home

6 rounds for time of:
Run 400m
16 Single DB Hang Power Cleans
10 Push-ups