Thursday 04/15/2021

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Strength
Push Press**
3x5 @ 50%
2x5 @ 60%

*Base percentages off 5-Rep Heavy.  
**Complete 8/8 KB Upright Row after Each Set.

WOD
AMRAP x 15 MINUTES* 
10 Hand Release Push-Ups 
15 Slam Balls 30#/20#
20 Russian KB Swings 55#/35#

*Every 1:30 including 0:00 complete 5 Push Press 135#/95#
(Score is Rounds + Reps)

Tuesday 04/13/2021

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Strength
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up* 
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-

*Knees Swing + Knees Up denotes the pushing down on the rig and trying to elevate the body + knees up towards the rig instead of just knees to chest.
(No Measure)

WOD
FOR TIME 
50/40 Cal Bike 
25 DB Renegade Rows 35#/20#
100 Tuck-Ups
25 DB Renegade Rows
50/40 Cal Bike

Monday 04/12/2021

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Strength
Back Squat
3x5 @ 50% (3111)
2x5 @ 60% (1111)

*Base percentages off 5-Rep Heavy.

WOD
AMRAP x 2 MINUTES 
2 Up-Downs Over Bar 
4 Front Squats 95#/65#
2 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES 
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 4 MINUTES 
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats 
3 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 2 MINUTES 
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups 

(Score is Reps)