April 2023

1000m Row/Run or 2.5k Bike For Time 20min AMRAP: 1000m Row/Run or 2.5k Bike50 Sit-Up (anchored) RX+GHD Sit-Up 500m Row/Run or 1.2k Bike25 V-Ups Core, Guns & Grip Development 10 Skin the Cats20 Plate Pinch Curls 20 Hip Extensions 20 Barbell Curls20 Evil Wheels20 Dumbbell Hammer Curls CFHSV RUNNING & ENDURANCE WOD: 30 minute AMRAP: Run for distance *Every 2 minutes, […]

15min Build-up to a 1RM: Right Arm Kettlebell Turkish Get-up / Left Arm Kettlebell Turkish Get-up Main Site WOD RX+3 x 5min Rounds for Total Reps of: 200m Kettlebell Farmers carry (1arm/switch as needed) then AMRAP: 10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 5 Burpees Rest 1min between each 5min Round Core & Shoulder Development 1min High Plank

Hang Squat Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) 16/12 Calorie Row/Bike (Partner 1) High Plank Hold (Partner 2)12 Alternating Hang Squat Snatch 30 Double Unders Each16/12 Calorie Row/Bike (Partner 2)High Plank Hold (Partner 1)12 Alternating Hang Squat Snatch 30

“Try To Tabata ” by DBFor Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Box Jump/Step-ups 24/20″ RX+30/24

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+ 40 Strict Handstand Push-Ups MRX Hand Release Push-Ups Rest 2min 40 Deadlift Bodyweight MRX Body Weight / 80% Rest 2min 40 Military Anchored Sit-Ups Rest 2min 40 Split Jerks (alt

Back Squat E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD RX+ For Time: (15min cap) 10 Front Squats5 Rope Climbs 15′ MRX 5 -10′ or 4-15′10 Front Squats4 Rope Climbs 15′ MRX 4 -10′ or 3-15′10 Front Squats3 Rope Climbs 15′ MRX 3 -10′ or 2-15′10 Front Squats2 Rope Climbs 15′ MRX 2 -10′ or 1-15′10 Front Squats1 Rope

Bench Press E3MOM 10 – 10 – 5 – 15 Going for 15rep max Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5km10 WallBall Sit-ups RX+ WallBall GHD Sit-ups to MAX Barbell Push-Ups MRX Push-Ups 2:00-3:00 REST 3:00-5:00 – Run /Row 200m or Bike 0.5km 10 BarBell Push-ups MRX Push-Ups to MAX WallBall Sit-ups

“DIANE” 21-15-9 RFT: (15min cap)Deadlifts 225/155lbs MRX 185/125Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 Wall Walks 120ft Bear Crawl1min High Plank Hold2min Low Plank Hold

800m Row/Run or 2k Bike For Time: For Time: (35min cap)800m Run/Row or 2k Bike60 Pull-ups RX+Chest to Bar Pull-Ups MRX Ring Rows800m Run/Row or 2k Bike60 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 800m Run/Row or 2k Bike60 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 800m Run/Row or 2k Bike Core Development 25 One Arm Russian Kettlebell Swings50 Flutter Kicks (2 count)25 One

Clean & Jerk Build-Up E3MOM 3 – 2 – 2 – 1 – 1 5 Rounds For Time: (12min cap)5 Burpee Box Jump Overs 1 Clean & Jerk *Add 1 Clean & Jerk after Each RoundBox Heights = 24/20″ RX+30/24” MRX 20/18”Barbell = 205/135lbs RX+275/185 MRX 155/105lbs Core Development 15 Russian Twists 15 GHD Sit-Ups30 Dumbbell/Kettlebell