4.19.2019 Strength 5×5 Split Jerk Strict Press Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Pushups 5 Cleans (115/85) Rest 3 minutes 7 Minute AMRAP 10 Pullups 5 Cleans (135/95) Rest 3 minutes 7 Minute AMRAP 10 Air Squats 5 Cleans (155/105)

4.18.2019 Warm-up 200m Run 5 Min EMOM Russian March Walking Lunge High Knees/ Butt Kickers Air Squats Walk Outs PVC Shoulder Progression Barbell 10 GM 10 Push Press 10 Pause Front Squat Strength Strength Front Squat 5×5 1 4:1:1 Tempo Front Squat + 4 Front Squats Build to A heavy Metcon (AMRAP – Rounds and…

WOD CORE Bring sally up – arch-ups // flutter kicks – plank up-down // leg lifts – V-ups // flutter kicks – hollow-up // tuck-ups GYMNASTICS Standing PVC pulls – 15 arch – 15 hollow 3×3 beat swing 3×3 half T2B T2B negatives, 5×3 WOD 4 Rounds 10 DB Snatches 15 HSPU 20 KTE 50…

4.16.2019 Warm-up 200m Row 2 Rounds 10 Air Squats 10 Pause Air Squats 5 Walk Outs PVC Shoulder Progression PVC Box Stretch 4×10 Banded Face Pulls Superset with 4×30 Second Dead Hang Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 200 meter row 6 wall balls (20/14) 12 box jump overs (24/20) 3 minute…

4/15/2019 Warm-up 200m Run 5 Minute EMOM Air Squats Walk Outs Walking Lunge Pigeon Pose Wall Angels/Windshield Wipers PVC Shoulder Progression W/ 10 Split Jerk Barbell 10 GM 10 Push Press 10 Front Squats 10 Split Jerk Weightlifting Off the Rig – 20 Minutes Pause Front Squat+Jerk Drive+Split Jerk (Working weight with concentration on learning…

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