Workouts for 4/29 – 5/5

The ladies on Monday night showing the workout who’s boss. Cardio and KB Rack Holds are a fun combo!

 

 

Monday 4/29

EMOM15
Min 1: 3-5 Strict Pull-ups
Min 2: 10-15 Push-ups
Min 3: 15 Plate Sit-ups

Then

10 min AMRAP
Increase by 1 each round;
1 Power Snatch
1 bar facing burpee
(115/75)

MODS: DB/KBs can be used for the Power Snatch just do reps on each side.

Stretch/Roll Out

 

Tuesday 4/30

 

 

Partner Chipper

50-40-30-20-10
Wallballs
Burpees
KB Swings
DU’s each*

*DU’s can be done at the same time but you can’t move until both have completed the reps.

MODS: Dynamic Step-Ups (lateral or standard) or 2x Single Unders

 

Wednesday 5/1

 

 

AMRAP20
Single Side KB Complex (Right side)
15 Cal Row
Single Side KB Complex (Left side)
200 M run

*Single Side Complex:
6 KB Deadlifts
6 KB Cleans
6 Shoulder to Overhead

Then

Core Circuit – coaches choice

 

 

 

Thursday 5/2

Coaches Warm-Up

Then

5 Min Squat Mobility: Couch Stretch, Pigeon Stretch, Ankle and Hip Flexors mobility, etc.

Then

Back Squat 4 x 5
Set 1 5 @ 65%
Set 2 5 @ 70%
Set 3 5 @ 75%
Set 4 5 @80%

Then

3 rounds
400m run
10 Scotty Bobs

 

 

Friday 5/3

Teams of 3 – 3K or 15 Mins
P1: Row
P2: Gimme Gimme 1 Lap
P3: Rest

3 Mins Off

Teams of 3 – 3K or 15 Mins
P1: Ski
P2: Sandbag Drag 1 Lap
P3: Rest

Stretch/Roll Out

 

Saturday 5/4

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice

 

 

Sunday 5/5

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/53#

*In honor or Chief Petty Officer Nate Hardy (SEAL) from Durham, NH who was killed February 4th 2008 during combat operations in Iraq.

MOD

HSPU Mod to: 2 Wall Walks > 1 Wall Walk > High Plank to failure
MUs Mod to: 4 Chest to Bar Pull-ups + 4 Dips > 4 DHPU + 4 Dips > 4 Banded PU + 4 Dips