WOD

Wednesday


Wednesday Strength DB Walking Lunges 4x8e leg Conditioning Shaggy 4 Rounds For Time 200m run 25 Wallballs 20/14 10 Toes to Bar Accessory Palloff Press 3x15e side SL SA KB RDL 3x10e Leg

Tuesday


Tuesday Strength Strict Pronated Pull-ups 4x6-8 Conditioning Rocket Power AMRAP 8 10 Deadlift 225/155 20 KBS 53/35 10 Box Jumps 30/24 Accessory Banded Good Mornings 4x20 Standing SABottoms Up KB Press 4x8e arm

Monday


Strength Back Squat 12-12-6-6 Conditioning Rondo 2 Rounds 10 Power Cleans 135/95 10 Burpee over bar 10 Squat Cleans 135/95 1 Round 8 Power Cleans 155/105 8 Burpee over bar 8 Squat Cleans 155/105 1 Round 6 Power Cleans 185/135 6 Burpee over bar 6 Squat Cleans 185/135 Core 4x:45 Plank 4x15 Glute Bridge and :03 hold 4x15 v-ups

Saturday (Easter holiday workout)


* Reminder Sunday we will be closed in.  Join us Saturday at either 7:30 am or 8:30 am    ”Ballsy Cindy” 20 min AMRAP 5 pull-ups 10 pushups 15 Air squats * EMOM Perform 5 wall balls (20/14)        

Friday


Friday Strength 4x3 Power Clean 3x1 Power Clean+2 Front Squats Conditioning Fall Out Four 10-20-30-40-50 Double-unders *6 Snatches 115/80 6 T2B 6 Overhead Squats 115/80 After each round of DU Accessory Negative Pull-ups 4x5-10 Shoulder Plate Front Raises 4x15

Thursday


“Lighthouse” Teams of 2 AMRAP 20 -2x150’ Sled drag 135/100 -20 SA DB Thrusters 50/35 (5e arm per partner) -2x25’ handstand walk or 2x150’ OH plate walk 45/35 -40 BW Walking Lunges

Wednesday


Wednesday Strength Good Morning 4x8 Conditioning Phineaus 3 Rounds for Time 800 meter run 12 Handstand Push-ups Accessory Bench Supported SA DB Row 4x8e arm SL Box Step Ups 4x6e Leg weighted

Tuesday


Monday Strength Bench Press 10-8-6-4-2 Conditioning Maximus Amrap 4 20 Pull-ups Max power cleans 135/95 -2 minute rest- Amrap 4 500m Row Max Squat Cleans 155/105 -2 minute rest- Amrap 4 20 Pull-ups Max Back Squats 155/105 Accessory Tabata style Hollow Rocks Sit-ups MB Twists

Monday (Patriots Day)


Normal Schedule In honor of the 123rd Boston Marathon please join us in our commemorative WOD. “Marathon” 200m run 26 HRPU 200m run 26 KB swings 200 m run 26 sit-ups 200 m run 26 deadlift (135/95) 200 m run 26 Air squats 200 m run 26 box jumps 2 RFT

Sunday


“Stanky Leg” Endurance 4x200m run 1:1 work:rest 2x400m run 1:1 work:rest -then- 150 Double-unders 100m run 70 sit-ups 100m run 60/48 calorie Row 100m run 50 wallballs 20/14 100m run 40 Burpees 100m run 30 SA DB Box step overs 20” 50/35 100m run 20 ring dips 100m run 9:30 Strength Strict Supinated Pull-ups 4x6-8 Conditioning Ring of Fire 50 Double-unders 100m run 40 Burpees 100m run 30 ring dips 100m run

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