Saturday Tabata

 

Oh my core!

Every 3:30 for 4 rounds

30 second plank

30 second sit up

30 second plank

10 V ups

Thursday 4/28/22 Kettlebell

 Strength: Back squats

Conditioning: for time

     50 knees to elbows

     50 goblet squats

     100 KB swings

     50 goblet squats

     50 knees to elbows

Wednesday 4/27/22

In 24 minutes row for max distance 

E4MOM get off rower and do 8 thrusters 

* start w/ thrusters

Bubbles

Sunday 4/24/22 deadlift, push ups, kb swings

         Strength: pull ups

Kate and Jo -23+

Matt 24+

Mo-25

 

Wednesday 4/20/22

 Strength: Push Press

Conditioning:

     In 5minutes

50 goblet squats

Amrap burpees

*Rest 2 minutes

     In 5 minutes

50 sit ups 

Amrap KB swings

* Rest 2 minutes

     In 5 minutes

50 bench press

Amrap plate hold

* Rest 2 minutes 

     In 5 minutes

50 DB snatch

Amrap row

Captain Thunderpants

 Strength: box squats 

Burptacular

 Strength: front squats

Conditioning: 1-2-3-4-5-6-7-8-9-10

       Burpees

       Thrusters 

       Burpees 

       Sumo deadlift high pulls 

       Burpees

       Kettlebell swings 

Strength: Bench press

 Strength: Bench press drop sets

Metcon: for time

500 M row

40 Kb swings

30 TTB

20 HSPU

10 squat cleans (135/95)

20 Hand release push ups

30 abmat sit ups

40 plate ground to overhead 

500 M row

Sunday lung burner

 Every 3 minutes for 6 rounds:

30 double unders

20 wall balls 

10 burpees

Wednesday 4/6/22

 

Tuesday 4/5/22

 Strength: Bench press

15 minutes to find your 2 RM

Conditioning, for time

30-25-20-15-10-5

Wallballs 

Kettlebell swings

Burpees

Monday 4/4/22

 Amrap- 30

20 calorie Row

15 thrusters

10 box jump

5 wallballs 

Sunday 4/3/22

 EMOM-20 alternating 

Rack pulls

KB swings

Static plate hold at chest

Battle rope 

Lynn’s wod

 Conditioning 

#1. AMRAP 7

     20 alternating DB snatches

     20 Abmat sit ups

Rest 2 minutes

#2. AMRAP 6

     10 snatches

     10 air squats

Rest 2 minutes

#3. AMRAP 5

     5 squat cleans

     5 slam balls

Saturday 4/1/22

 

Finisher: OH MY CORE!

Trap bar farmer carry

 

Planking in Peru

 

Friday 4/1/22 Deadlift then row/ thrusters

 Strength

Deadlift - 2x20 @ 50% of 1 RM

Metcon

Amrap -30

Row for distance

E5MOM - 10 thrusters