Strength
Every 1:30, 5 Rounds
1) 3 Broad Jump to Box Jumps (FX: Depth Box Jumps) (↑)
2) 8 Alternating Lateral Slam Balls
3) 2-4 Sandbag Over the Shoulder
Conditioning
5 Rounds of :15 on/:15 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is lowest calorie round
Strength
Every 2:00, 6 Sets
1-3) 2 Snatch Grip Push Jerk + 2 Overhead Squat (↑, start around 50-55% of 1RM Snatch)
4-6) 2 Snatch Balances + 1 Overhead Squat (75-80%) (FX: Continue sets 1-3)
Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
15 Toes to Bar (FX: 10) (RX+: Unbroken)
*14:00 Cap
Come join our Skills Clinics at 5:45pm for Bar Muscle-Up progressions and drills!
Strength
Every 2:00, 6 Sets
2 Hang Power Clean + 2 Power Cleans (↑, start at 55-60% 1RM CJ)
*Hold onto bar between reps
Conditioning
8 Rounds for Time:
100m Run
3 Power Cleans (195/135) (FX: 145/100) (RX+: (215/150), Unbroken)
*10:00 Cap
Finisher
2-3 Rounds for Quality
20/20 Banded Wrist Flexion w/ Rig
20 Tibialis Raises
Having any aches and pains?
Dr. David Gustitus from Whole Body Health Chiropractic will be at the gym at 6 AM today to evaluate athletes! Come get checked out and ask questions!
Strength/Skill
Every 3:00, 4 Sets
6-8 Strict Handstand Push-Ups (FX: Abmat/Box) (RX+: Deficit)
+
1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs or Development) (RX+: Legless)
Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 40 Crossover Single Unders (FX: 20 or 40 Double Unders) (RX+: 60)
4) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
5) Rest
*Score is total Burpees
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Strict Gymnastics | |
| Wednesday | Power Clean | Bar Muscle-Up Skills Clinic at 5:45 PM |
| Thursday | Snatch Balance/Overhead Squat | |
| Friday | Plyometrics/Power Output | |
| Saturday | Squad WOD | |
| Sunday | Pump Session (Bi’s and Tri’s) |
Strength
Every 2:00, 8 Sets
1-2) 2 Pause Back Squat (Pause in Squat) (70-75%)
3-4) 2 Pause Back Squat (75-80%)
5-6) 1 Pause Back Squat (80-85%)
7-8) 1 Back Squat (85-90%)
Conditioning
“Karen”
For Time:
150 Wall Balls (20/14)
*Compare to 4/21/22
Post-WOD Cooldown
2:00 Saddle Pose AND/OR 1:00/1:00 Couch Stretch
2:00 Foam Roll Quads
OPTIONAL Murph Prep (10-15 min)
4 Rounds – rest 1:00 b/t each round
10 Pull-Ups
20 Push-Ups
*FX: 6 Rounds of 5 Pull-Ups, 10 Push-Ups
Keep in mind
Tuesday WOD: Rope Climbs
Thursday WOD: Toes to Bar
