(551) 427-5077

Friday – May 1

“Nancy”

5 Rounds for time:

15 Overhead Squats (95/65)

400 M Run

 *OHS can be scaled with 15 OH Lunges (25/15) on EACH leg

*OHS can also be scaled with front squats

 

 

Wednesday – April 29

Part 1:

5 Rounds

10 Burpees

10 KB Swings (53/35)

*8 Minute Cap

Part 2:

5 Rounds

10 Pull Ups

10 Box Jumps (24/20)

*10 Minute Cap

Part 3:

For time:

Run 1 Mile

 

 

 

Tuesday – April 27

Part 1:

10 Minute AMRAP

500/400 M Row BUY IN, then

5 Hang Power Cleans (135/85)

10 Sit Ups

15 Wall Balls

Part 2:

6 x 3

Back Squat 

 

Monday – April 26

Part 1: 

3 Sets (Not for time)

10 Barbell Rows (1 second pause at top)

5 1 Arm KB Press (R)

5 One Arm KB Press (L)

1 Farmer Carry (Down and Back)

Part 2:

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

Push Press (95/65)

*20 Double Unders after each set

**Weight can be scaled up as long as athlete can complete a set of 10 Push Press (not push jerks) without breaking

Part 3:

3 Sets

Max effort Weighted V-Sit (15/10)

*Rest 30 seconds between sets

 

Saturday – April 25

 

In Teams of 2 (1 working/1 resting)

12 Minute Rep Ladder (Increasing by 10s)

Wall Balls (20/14)

KB Swings (53/35)

*10 Burpees after each set of KB Swings

5 Minute Rest

12 Minute Rep Ladder (Increasing by 5s)

Front Squats (75/55)

Push Press (75/55)

*10 Burpees over the Bar after each set of Push Press

 

Friday – April 24

For Time:

3 Rounds

500/400 M Row

40 Double Unders

30 Weighted Sit Ups (15/10)

20 Box Jumps

10 Hang Power Cleans (115/75)

 

Thursday – April 23

 

20 Minute EMOM (Alternating)

Odd Minutes: 5 Deadlifts (255/155)

Even Minutes: 6 Ring Dips

*DL weight and Ring Dip reps can be scaled up if you are proficient

*Try to keep DL weight under 70% of your 1 rep max

**If you did Ring Muscle Ups yesterday, Dips can be replaced with Push Ups (15)

 

Tuesday – April 22

20 Minute EMOM

Odd Minutes: 7 Push Press (115/75)

Even Minutes: 7 Pull ups OR 3 Muscle Ups

*Push Press should be a weight you can do 12-15 reps of fresh

*Pull Ups can be butterfly, kipping, or strict

Tuesday – April 21

BISON BENCHMARK #7

For Time:

1,000 M Row

100 Double Unders (or 400 Singles)

1 Mile Run

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Try to show up a little earlier than normal for this workout.  We are going to try and do 2 heats so everyone can have a judge for their jump rope portions of the WOD.