Tuesday 5/2

Strength
20 minutes
1 Squat Clean + 1 Front Squat + 2 Jerks

WOD
0 – 5
ME Unbroken Wall Balls
5 – 15
3 RFT
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Push Jerks
1 Split Jerk
15 – 25
AMRAP
10 Toes to bar
12 Box Jumps 30/24
14 Kettlebell Swings 2/1.5
16 Lunges with KB

Monday 5/2

Supposed to be nice today, let’s take advantage of the weather and the space we have outside!

Warmup
1 Mile Jog

$trength
20 minutes to find a max
1 BTN $natch Grip PP + 1 $natch Balance + 1 OH$

WOD
3-6-9-12
Power $natch 135/95
Bar Muscle-ups

Extra
WTD Planks
5 x 1:00/1:00

Friday 4/29

The day has come. Time to max out. After four weeks of the strength cycle we get to see how much you all have improved. If you know me than you know I don’t care about 1RMs but I do care that most if not all of you did more than you thought you were capable of already. The bulk numbers that you have hit successfully is exactly why I am excited already. New 3-4-5-6 RMs for each lift and you did multiple sets of each of them.

Strength
Press
1RM

Squat
1RM

WOD
3 RFT
30 Wall Balls 20/14
3 Rope Climbs

Tuesday 4/26

Strength
3 Position Power Clean + 1 Jerk
(hi hang, hang, 2″ off floor)

WOD
For time:
55 Bar facing Burpees
34 Overhead squats 96/65
21 Muscle-ups
*20 minute time cap

Extra
3 x ME Strict HSPU

Tabata Hollow body

Tabata Superman hold

Monday 4/25

This week begins the final week of our strength program. I am excited to see the PRs coming up here soon. We will max both the Press and the Squat on Friday!

Strength
Press
2 x 2 @ 100%

Weighted Barbell step-ups (on back)
4 x 10 (5 per leg)

WOD
Snatch ladder

M- 95×5, 115×4, 135×3, 165×2, 185×1
W- 65×5, 75×4, 95×3, 115×2, 135×1

Rest 1 minute after completion or 3 failed attempts

then

2:00 ME Double Unders
2:00 ME Wall Balls 20/14 UB
2:00 ME KBS 1.5/1 UB

Friday 4/22

Strength
Press
6 x 2 @ 75%

Squat
8 x 4 @ 80%+

WOD
Dirty 30
For time:
30 Box Jumps 24/20
30 Jumping Pull-ups
30 KBS 35/26
30 Lunges
30 K2E
30 Push Press 45/35
30 Back Ext
30 Wall Balls 20/14
30 Burpees
30 Double Unders