WEDNESDAY APRIL 15, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
2RM PRESS
WOD:
10,9,8,7,6,5,4,3,2,1
BURPEE
HANG SQUAT SNATCH 75/55
AFTERMATH:
400M MED BALL CARRY/RUN
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
2RM PRESS
WOD:
10,9,8,7,6,5,4,3,2,1
BURPEE
HANG SQUAT SNATCH 75/55
AFTERMATH:
400M MED BALL CARRY/RUN
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
2RM DEADLIFT
WOD:
AMRAP 12 MINS.
12 DB POWER CLEANS 45/35
12 KNEES TO ELBOWS
12 SITUPS
12 CALORIE ROW
AFTERMATH:
TABATA CHOICE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
1RM FRONT SQUAT
WOD:
FRAN
21-15-9
THRUSTERS 95/65
PULLUPS
AFTERMATH:
800M RUN
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
1RM BACK SQUAT
WOD:
(15 MIN. TIME CAP)
50 CLEAN AND JERKS 135/95
EVERY MIN. DO 4 BURPEES
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO FIND
2RM RING DIP
WOD:
2-4-6-8-10-12-14
BOX JUMP 24/20
SINGLE ARM OVERHEAD LUNGE LEFT ARM 55/35
SINGLE ARM OVERHEAD LUNGE RIGHT ARM 55/35
WEIGHTED SITUPS 55/35
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X10 OHS (75%)
WOD:
5 ROUNDS
10 PULLUPS
10 DEADLIFTS 135/95
30 DOUBLE UNDERS (3:1)
AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
1RM SUMO DEADLIFT
WOD:
5 MINS. MAX REPS CALORIE ROW
REST 2 MINS.
5 MINS. MAX REPS MAN MAKERS 35/25
REST 2 MINS.
5 MINS. MAX REPS WALL BALLS 20/14 10′
TOTAL CALORIES
TOTAL MAN MAKERS
TOTAL WALL BALLS
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
5X1 BENCH PRESS (95%)
WOD:
18-15-12-9
POWER SNATCH 95/65
PUSH PRESS 95/56
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X3 SPLIT JERK (90%)
WOD:
10 ROUNDS
1:30 ON / :30 SEC OFF
AMRAP
9 HANDSTAND PUSHUPS (DB SHOULDER TO OVREHEAD 45/30)
9 POWER CLEANS 135/95
9 RING DIPS
9 FRONT SQUATS 135/95
9 PUSHUPS
START EACH ROUND OF WORK
WHERE YOU LEFT OFF BEFORE THE REST
COOL DOWN:
INSTRUCTOR LED
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
5X1 FRONT SQUAT (95%)
WOD:
21-15-9
KB SWINGS 70/53
PULLUPS
AFTERMATH:
400M RUN OR 500M ROW OR .5 MILE (800M) BIKE
COOL DOWN:
INSTRUCTOR LED