WODs 4.1.19 - 4.5.19 - Let's get really strong.

We hope that everyone had a great spring break! We had a great time riding the broom stick with Harry Potter at Universal. That virtual reality stuff is amazing. Definitely makes you dizzy….. and broke.

Looking forward to moving into a strength building season. If you’ve been struggling making it to the gym, this is a great time of year to get your a__ in gear. :)

Don’t forget to tell people about our 12:00 PM Monday, Wednesday and Friday class. This class time is for individualized training. Weight loss. Senior Fit.

Monday

Back Squat

3x8 @ 65%

1x 5 @ 70%

2x2 @75%

1x1 @ 80%

Then

Conditioning
"Inner Tube"
22-18-14-10:
DB Snatches (50/35) - Do not drop the DB from OH
Sit-Ups
Burpees
Sit-Ups

Tuesday

Conditioning
"Dead Broke"
On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

Wednesday

Conditioning
"Macho Bike"
4 Rounds:
30 Cal Bike
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Thursday

Conditioning
"Rope-a-Dope"
Teams of 3:
AMRAP 25:

60 Alternating Dumbbell Snatches (70/50) - Do not drop dumbbell from OH.
300 Double-Unders

Run 200 Meters - Together
15 Rope Climbs (15')

Run 200 Meters - Together

Friday

Back Squat

3x8 @ 65%

1x 5 @ 70%

2x2 @75%

1x1 @ 80%

With a partner - One athlete works at a time.

15 Min AMRAP

20 WBs 20/14

20 Stone or Dee Ball to shoulder - AHAP

20 Ring Dips or Box


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