FRIDAY, APRIL 1

“April Fools”
Dumbbell Push Press 5sets of 5 (55/35) concentrate on power
WOD
10 Front Squats (135/95)
1 Rope Climb
9 Front Squats (135/95)
1 Rope Climb
8 Front Squats (135/95)
1 Rope Climb
7 Front Squats (135/95)
1 Rope Climb
6 Front Squats (135/95)
1 Rope Climb
5 Front Squats (135/95)
1 Rope Climb
4 Front Squats (135/95)
1 Rope Climb
3 Front Squats (135/95)
1 Rope Climb
2 Front Squats (135/95)
1 Front Squat (135/95)
1 Rope Climb
****If you can’t climb…3 x pull yourself up on rope from ground

THURSDAY, MARCH 31

Since its been forever
5k Row (3k for new members)
***maintain a pace, don’t go all out for 1k and then taper down…

WEDNESDAY, MARCH 30

Overhead Squat 5 sets of 5 reps (concentrate on form/increase weight each set)
WOD
50 KB Swings
50 Push-Ups
35 KB Swings
35 Push-Ups
15 KB Swings
15 Push-Ups

TUESDAY, MARCH 29

Deadlift 5 at 40-50-60-75-85 %
WOD
5 Rounds
10 Pull-Ups
10 Barbell Roll-Outs (135/95)

MONDAY, MARCH 28

Abbate
Run 1 mile
21 Clean and Jerks (155/95)
Run 800m
21 Clean and Jerks (155/95)
Run 1 mile

FRIDAY, MARCH 25

7 Rounds
Teams of 2
5 Clean and Jerks (155/95)
10 Wall Balls (20/14)
One partner works while other Rest/ each partner does all rounds

THURSDAY, MARCH 24

Shoulders press 5@ 40-50-60 and 3 @ 70-80-90%
WOD
3 Rounds
800m Run w/ Plate (45/25)
Rest 2mins

WEDNESDAY, MARCH 23

21-15-9
Row for Calories
KB Swings (45/35)
Burpees
Rest 2 mins
9-15-21
Row for Calories
KB Swings
Burpees

TUESDAY, MARCH 22

35 Thrusters (75/55)
3 Rounds of Cindy
25 Thrusters (75/55)
4 Rounds of Cindy
15 Thrusters (75/55)
5 Rounds of Cindy

MONDAY, MARCH 21

Deadlift 5 @ 40-50-60 and 3 @ 70-80-90%
WOD
4 Rds
400m Run
10 Box Jumps (24/20)
10 Ab mat sit-ups

FRIDAY, MARCH 18

3 Rounds
Run 400m
21 Thruster (85/55)
12 Burpee Broad Jumps

THURSDAY, MARCH 17

OHS 7 sets of 3 reps (up weight each set and use proper form)

WOD
21-15=9
Deadlift (225/155)
Ring Row
Push Ups

WEDNESDAY, MARCH 16

1000m Row
100 Ab Mat Sit-Ups
50 K-T-E
800m Run

TUESDAY, MARCH 15

Power cleans 5 @ 40-50-60% then 5 tries for new 1 rep PR

WOD
6 Rounds
7 Pull-Ups
8 Burpees

MONDAY, MARCH 14

WOD
“Kelly”
5 Rounds
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

FRIDAY, MARCH 11

“Jackie”
1k Row
50 Thrusters (45/35)
30 Pull-Ups
(lets get some names on board)

THURSDAY, MARCH 10

Run 1 mile
Rest 3 minutes
Run 1 mile
Rest 3 minutes
Run 1 mile

WEDNESDAY, MARCH 9

Deadlift 5 @ 40-50-60% and 3 @ 70-80-90%

WOD
30-20-10
Box Jumps (24/20”)
Double Unders ( or 4 to 1 singles)
Ring Rows

TUESDAY, MARCH 8

1k Row
50 Dumbbell Snatch (25 each arm 55/35 or 45/25)
750m Row
30 Dumbbell Snatch (15 each arm)
500m Row
20 Dumbbell Snatch (10 each arm)

MONDAY, MARCH 7

Shoulder Press 5 @ 40-50-60-70-80%

WOD
5rds
20 Backsquats (135/95)
10 Wall balls (20/14)
5 Pull-Ups

FRIDAY, MARCH 4

“Whitten”
Seven rounds for time of:
15 Kettlebell swing (45/35) 
15 Power Clean (95/65)
15 Box jumps (24/20) 

THURSDAY, MARCH 3

Run 400m 
Up/Back Burpee Broad Jump
Run 800m
Up/Back Lunge(hands on head)
Run 400m

WEDNESDAY, MARCH 2

Wednesday March 2

Power Cleans 5 @ 40-50-60% and 3 @ 70-80-90%
WOD
2k Row (lets beat the board people)