Wednesday 5/1

Strength

• Find Max Back Squat

W.O.D.

• 400m run
• 3 rounds 21/15/9 reps
• KB Swings (53/35)
• Push Press (155/105)
• Goblet Squats
• 400m run

Stabilization

• 100 Seated Hot Potato

New month... Make sure to put your goals on the board. Lets start with some back squat PRs today.

Tuesday 4/30

Strength

• 7 min emom High Hang Clean + Hang Clean + Push Jerk

W.O.D.

5 rounds

• 3 reps of 205/135 Power Clean
• 10 Burpee pull-ups

Midline

• 3x20 ghd situps
• 3x20 push-ups

4/29 results. Good job everyone!

Monday

Strength
5×3 Power Snatch (touch-n-go)
 Press find max 8 5 3 1 1 1

W.O.D.
5 rounds
5 Dead Lifts (225/135)
7 Burpee Box Jumps
9 Toes to Bar

Friday

Strength  15min to practice Pull  ups–Strict, Kip, Butterfly, weighted. W.O.D. 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) 1-2-3-4-5-6-7-8-9-10 HSPU Midline: EMOM Sit-ups 4min.x30reps

Thursday

Strength

Deadlift 5 5 5 3 3 3

W.O.D.

95/65

10 Strict Press

15 OVH Squat

20 Push Press

25 Front Squat

30 Push jerk        

35  Back Squat

Midline 3×20 UB T2B or max effort

Wednesday

Strength

Find 3rm Back Squat

W.O.D.

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Midline: 50 ovh lunges 45/25