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Thursday, April 20

Deadlift (75 – 80%) 5-5-5 (8-8-8+) 50 Hollow Body rocks 40 Russian Swings 30 Gob Lunges 20 Slam Balls 10 Handstand Push Ups

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Friday, April 21

Bench Press (75 -80%) 5-5-5 (8-8-8+) SS Lat Pull Ups Rocket Mile Yes, with the burpees.

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Saturday, April 22

Windmills 4 x 3 each side 3 rounds for reps 1 min American Swings :30  rest 1 min kb cleans alt :30 rest 1 min KB alt snatch :30 rest 1 min gob squat :30 rest

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Sunday, April 22

JERKS Spend some time NAILING speed and form. I don’t give a single fuzzy kiss of a bunny’s whisper how much weight you do. I care about the tremendous speed with which you drop under the bar and land with […]

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Monday, April 10

Back Squat 3 of 8 (85%) ss 10 ab roller 6RFT 5 Romanian Deadlift 5 (each side) step-back lunges 5 BOB

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Tuesday, April 11

Strict Press 3 of 8 (85%) ss 5 Partner Hypers 20 AMRAP 5 Pull Ups 250M Row

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Wednesday, April 12

Snatch 3 of 8 (85%) 4 Rounds Run 400 10 OHS 10 Bent Over Row Core tabatas

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Thursday, April 13

Deadlift 3 of 8 (85%) 5 RFT 6 Renegade Row 8 DB Push Press 10 Box Jumps

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Friday, April 14

Bench Press 3 of 8 (85%) 3 AMRAP Max Wall Ball -rest 2 – 3 AMRAP Max Double Unders – rest 2 – 3 AMRAP Max Wall Ball -rest 2 – 3 AMRAP Max Double Unders

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Saturday, April 15

Partner WOD 30 minute AMRAP 10 Pull Ups / Bar Hangs 10 Push Ups / Planks 10 Squats / Squat hold

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