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  • Thursday, April 26, 2018
  • Strength: Dynamic Upper - 9x3 @ 75% Narrow Grip Bench with Bands (EMOM - 9 min) Workout: 4 Rounds for Time: 5 Man-makers 10 Toes to Bar 200m Run Accessory: Accumulate 3 min banded Tricep hold Dynamic Upper 9x3 @ 75% bench EMOM 9

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  • Wednesday, Apr 25, 2018
  • Strength: Max Lower 3 rm max Back Squat Workout: 3-6-9-12-15-12-9-6-3 DB Snatches Box Jumps Accessory: t'AB'ata 20 second candlesticks, 10 sec rest 20 second hollow hold, 10 sec rest 20 seconds flutter kicks, 10 sec rest

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  • Tuesday, April 24, 2018
  • 3000 m row Every 2 min Interruption (alternate between) 8 burpees 8 v ups

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  • Monday, April 23, 2018
  • Monday's Workout: Baseline x 3 (3 minutes rest in between) 500m row 40 Air squats 30 Ab mat sit ups 20 Push-ups 10 Pull-ups Retest from Jan 2018 (check your last baseline numbers for comparison) s

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  • Friday April 20th
  • 100 DB Squat Cleans for time!!!

    4 interruptingburpees OTMEM


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  • Thursday, April 19th
  • Bar Muscle Up Skill Work Wod: 14 min Amrap: 2 Bar MU 10 KB Swings 10 V-ups

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  • Wednesday, April 18th
  • DE LOWER 10x2 Front Squat @ 75% (performed EMOM for 10 min) 50, 40, 30, 20, 10 DU 14 Back Rack Lunges after each completed round Accessory: 30 Sumo good mornings

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  • Tuesday, April 17th
  • Work up to a 1RM Strict Press

    6 x 1 min intervals:
    10 Box Jumps, then max reps STO w/ remaining time
    30 sec rest b/w intervals

    Accessory: 100 Banded Reverse flys



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