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Wednesday 4/14

Strength

Bench Press

-5 sets x 1 reps @ 90% 1RM Bench Press

*Complete a set every 2 minutes, on the minute for 10 minutes *

Deadlift

-5 sets x 1 reps @ 90% 1RM Deadlift

*Complete a set every 2 minutes, on the minute for 10 minutes *


*Have athletes partner up to spot on bench press and complete both movements within the same 2-minute window

Conditioning

“Red Wing”

For time:

30-20-10

Dumbbell Thrusters (50s/35s)

5-3-1

Rope Climbs


OR


30-20-10

Dumbbell Thrusters (50s/35s)

20-15-5

Strict Pull-ups

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Mon 5/10/21

CONDITIONING: "Andy Griffith" 12 min AMRAP x 3 | 40 minutes total 12 min AMRAP: 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP: 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP: 200m Run 30 Air Squ

Fri 5/7

CONDITIONING: "Quarterfinals WOD 5" For Time | 9 TC | 5-7 Target 9-6-3 reps of: Power Snatch (185/135) Burpee Box Jump Overs (30/24) ACCESSORY: 3 Rounds: 20 GHD Hip Extensions / pause glute bridges 10

Thur 5/6

CONDITIONING: "Don't Try To Understand It. Feel It." Teams of 2: For Time | 30 TC | 23-25 Target 100 Abmat sit ups 8 Rope Climbs / 32 Strict Pull-Ups 80/60 cal Assault Bike 80 Abmat sit ups 6 Rope Cli