04/19/2019

Buy In: 3 min ankle mobility instead of squat hold; 3 x: 5/side single leg glutei bridge, 10 scap pushups, 10 cat/cow, 5/side russian step ups
Skill: 8min EMOM
4 pistols + 4 pushups
WOD: *20min timecap
21-15-9
KBS
Wall Balls
Rest 1 min
15-12-9
Box jump
Burpees
Rest 1 min
12-9-6
CTB Pull ups
HSPU
*stagger heats after first set if needed

04/18/2019

Buy In: 3 x: 10 banded good mornings, 5 inchworm-pushup-lunge, 10 primal pulls, 5 ring rows
WOD*first*: Annie: 50-40-30-20-10
DU
Situps
Skill: Snatch: 3-3-2-2-1-1 – building to a tough single (20min) 

04/17/2019

Buy In: 3 rounds at moderate pace: 200m run, 10 russian KBS, 10 lateral lunges, 3 wall walk up
Skill: Deadlifts: 5 sets of 8 every 3 min
WOD: 14 min AMRAP
200m Run
10 OHS (95/65)
10 Pull ups

04/15/2019

Buy In: 100 single skips, 10 samson stretch, 10 cat/cow, 10 banded lat pull down, THEN 3 rounds strict cindy
Skill: 5 sets:
a) 8 bent over barbell rows; 30 sec rest
b) 20-30 sec plank hold on rings; 1 min rest
WOD: 5 rounds
15 burpee box jumps
12 TTB

04/13/2019

Buy In: 1 length of: knee hugs, quad stretch, hip opener, hip closer, heel swipes, samson stretch, lateral lunge, inchworm., 400m jog THEN 5 min to roll out shoulders
Skill: 12 min EMOM (40 sec work to 20 sec rest)
A) TGU
B) Tire Flips (modify w DB clean and press)
C) Rope Climbs
WOD: 20 min Partner AMRAP
2000m Row
100 DU
50 alt DB Snatch
100 DU
200m Farmer carry (1 set of weights between pair – alt as needed)

04/12/2019

Buy In: 6-8min: 10 cat/cow, 5/side single arm ring row, 10/side pendulum swings,
Skill: Clean complex: 5 hang power cleans + 3 front squats + 1 jerk: 15 min to build up in weight.
WOD: 3 rounds for time:
200m Run
2 rounds of Cindy
10 DL (185/135)
*15min timecap

04/11/2019

Buy In: 100 DU INTO: 3 x 2 rounds: 1/length each arm KB bottoms up waiter carry, 10 pike pushups, 30 sec HS hold, 8x ITWY’s 30 sec t-spine roll out
Skill: Push Press: 5 sets of 8 every 3 min
WOD: 10 min AMRAP
20 KBS
10 weighted step ups w KB
50 foot bear crawl (or apx. 2 lengths of 1/2 gym)

04/10/2019

Buy IN: 8min: 10 cal row, 10 jump squats, 10 banded pull aparts, 10 jack sparrows.
Skill: 10min EMOM snatch complex: snatch pull, hang power snatch, full snatch (increase weight every 2-3 sets)
WOD: 2 x 4 min AMRAPS:
4min AMRAP:
12 Cal Row
10 HR pushups
-rest 2 min between AMRAPS-
4min AMRAP:
50 DU
10 TTB 

04/09/2019

Buy IN: 4 min cardio (bike/row/run) into 6min: 10 banded GM, 10 banded lat pull down, 10 russian KBS
Skill: 5 sets
A1) 8 barbell good mornings; rest 1 min
A2) 5 strict pull ups; rest 1 min
WOD: 2 parts:
A) 10 min to achieve max thruster; rest 5 min;
B) 5 min AMRAP at 60%