April 2019

For Time: 800m Sprint Push Press to Split Jerks E2MOM 4 Push Press to 3 Split Jerks 3 Push Press to 2 Split Jerks 2 Push Press to 1 Split Jerk 1 Push Press to 1 Split Jerk 1 Push Press 1 Split Jerk “A Mile & A Barbell” by DB For Time: 400m Run4 […]

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25lbs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar or Bar V-Ups Rest 2 minute/rotate Tabata Box Jumps 34/30/24/20/18/12″ Rest 2 minute/rotate Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2 minute/rotate Tabata Hip Extensions Rest

Weakness Work/Progression/StrengthTraining *Athlete makes 3 choices based on greatest weaknesses, with a rest/adjustment on 4th min Alternating EMOM for 28 minutes 1-2 Rope Climb w/feet or Legless8 Pistols (4 each leg)2-4 Squat/Power Clean at 50-75% of 1 RM 2-4 Squat/Power Snatch at 50-75% of 1 RM 2-5 Muscle-ups (bar or ring)3-5 Ring Dips (strict or

Bench Press E2:30MOM 15- 10 – 5 – 2 – 1 – 1 Master Qualifier Event 3 2018 20min AMRAP: 50 WallBall Shots100 Double Unders50ft Handstand Walk 100 Double Unders50 Calorie Row100 Double Unders50ft Handstand walk 100 Double Unders OR 20min AMRAP: 10 WallBall Shots200m ROW, Run or Assault Bike or 50 Double Unders 10 Handstand Push-Ups or 10 Shoulder to

Hang Power Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 WOD 5 Sprint Rounds w/ Decreasing Rest Times3 Burpee Pull-ups RX+ 3 Muscle-Ups (bar or ring) 6 Sumo Deadlift High Pull 115/75 RX+ 135/95 MRX 95/659 Hang Power Snatch12 WallBall Step Ups 24/20″ w/ 20/14lbs MRX 20/18″ w/ 14/10lbs –

Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order) 1 Power Clean to 1 Front Squat or 1 Squat Clean to 1 Push Press or Jerk (split or power) or Thruster to 1 Back Squat to1 Back Rack Push Press or Jerk (split or power) or Thruster **and Repeat without resting bar on ground “Grateful Dead”

Hero WOD “KALSU” For Time:100 Thrusters 135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 burpees, for the rest of the minute max thrusters, until next minute then 5 burpees & max thrusters. Continue pattern until 100 thrusters. LT Robert James Kalsu (Apr 13, 1945-Jul 21, 1970) was selected as an Oklahoma

Squat Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” 20min AMRAP: 1 Squat Snatch 135/95 RX+ 165/115 MRX 95/655 Pull-Ups10 Push-Ups 15 Air Squats Core Development 30 GHD Sit-ups60 Butterfly ab-mat sit-ups

Strict Press & Push Press & Split Jerks E2MOM 7 Strict Press – 5 Push Press – 3 Split Jerks – 5 Strict Press – 4 Push Press – 2 Split Jerks – 3 Strict Press – 2 Push Press – 1 Split Jerk 6min AMRAP: 12cal Row or Assault Bike6 Ring Dips RX+ Strict MRX Bar

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Master Qualifier Event 2 2018 4 Rounds For Time: 25 Chest to Bar Pull-Ups 55+ Pull-Ups 5 Cleans 16 to 54 245/170lbs 14-15 & 55+ 155/105 Core Development 15 Evil Wheels15 Barbell Sit-Up to Press CFHSV Running