4/13/2020

W.U. 1 Round of

• 10 x Wall Squats (face the wall and squat)
• :30 sec x 3 Frog Squats
• :30 sec x 3 each side Pigeon
• :30 sec x 3 each side Spiderman
• :30 sec x 3 each side Samson
• :60 sec (:10 on/:05 off) Rack position stretch
• Wrist Warmup for rack position ease

Strength:  Front Squat

In a set of 15, 12 and 10

• Front Squat 135/95
• @ the end of each segment keep the bar in the rack and walk 50M
• :60 sec rest and repeat

W.O.D 5 Rounds for time of

• 10 x Hang DB Snatch (5L/5R)  DO all 5 on one side before you switch
• 20 x Walk Lunges with DB in the Front Rack (10L/10R) DO all 10 steps with DB on Left side then all 10 on right
• 10 x Dips (bench, couch, chairs etc…)

ENDURANCE:

W.U. 3 Rounds of

• :30 sec Jump Rope
• 5 x Pushups
• 5 x Plank in and out
• 5 x Squat Jumps

W.O.D 45 Min Clock

10 Min AMRAP of

• 5 x Pushups
• 15 x Burpees
• 15 x Goblet Squats
• 15 x Squat Jumps

then

• 1 min Run
• 1 Min Jump Rope

REST 1 Min

8 Min AMRAP of

• 10 x High/Low Plank
• 10 x Plank jacks
• 10 x Russian Swings
• 10 x Jumping lunges

then

• 2 min Run
• 1 min Jump Rope

 

6 Min AMRAP of

• 20 x Mountain Climbers (2 count)
• 10 x In and out planks
• 20 x Russian Swings
• 10 x Hollow Rock

then

• 2 min run
• 2 min Jump rope

REST 1 Min

4 Min AMRAP of

• 10 x Burpee to a doorway reach
• 10 x Plank Shoulder Taps

then

• 3 min Run
• 2 min Jump Rope