Upcoming Events
April 12th, 7:30pm – Poker Night
End of April/Early May – Nutrition Challenge (exact start date TBD)
May 27th – Memorial Day Murph
June 8th – Cornhole Tournament
June 29th – Civil War!
MONDAY, APR 15
STRENGTH
16 minutes to build to a heavy set of the following complex:
Hang clean + clean + jerk
These should be squat cleans. Any type of jerk may be used. Beginners may perform the following complex:
2 hang power cleans + 1 push press
METCON
AMRAP 9:
9 front squat (135/95)
7 bar facing burpee
5 shoulder-to-overhead (135/95)
TUESDAY, APR 16
EXTENDED WARM-UP
Hollow position practice. Practice hollow position on floor. Legs/arms may be in or out depending on ability level. Perform tabata workout below based on the position you practiced.
Then…
Tabata hollow rocks/hollow hold
4 rounds:
20 sec hollow hold
10 sec rest
20 sec hollow rocks
10 sec rest
Alternate between hollow rocks and a hollow hold for the 20 second work intervals.
METCON
For time, 15 min cap:
15 Snatch (115/75)
15 CTB Pull Up
20 Box Jump Over (24/20)
12 Snatch (135/95)
15 CTB Pull Up
20 Box Jump Over (24/20)
9 Snatch (155/105)
15 CTB Pull Up
20 Box Jump Over (24/20)
6 Snatch (185/125)
15 CTB Pull Up
20 Box Jump Over (24/20)
3 Snatch (225/145)
15 CTB Pull Up
20 Box Jump Over (24/20)
Time cap strictly enforced. Power snatch allowed.
SugarWod note:
If time capped, enter time as 15 minutes and note the number of reps complete.
WEDNESDAY, APR 17
STRENGTH
20 minutes:
Deadlift, build to a heavy set of 4
METCON
For time:
21-15-9
Deadlift (225/155)
DB thrusters (2 x 50/35)
THURSDAY, APR 18
STRENGTH
3 sets:
8 seated Filly Press, 8L/8R
1 min plank hold (can be weighted)
Filly Press:
Hold KB in front rack position with one arm, perform Arnold Press with the other arm. Use KB and DB of approximately the same weight. What is an Arnold Press you ask? Rather than try to explain it all…watch the video below:
METCON
3 rounds – 3 min work, 2 min rest:
Rx
15/12 cal bike
2 rope climbs
Max ball slams in time remaining (40/30)
Rx+
20/16 cal bike
1 legless rope climb + 1 rope climb
Max sandbag over shoulder in time remaining (150/100)
Record number of ball slams or sandbag tosses each round.
FRIDAY, APR 19
STRENGTH
20 minutes:
Back squat 5×4
Warm-up then perform 5 working sets of 4 reps. Aim beat your back squat weight from 4/1/19.
METCON
3 rounds:
20 wall ball (20/14)
20 power clean (115/75)
Rx+
Wall ball 30/20
Power clean 135/95
The goal is to finish this workout in less than 10 minutes. Choose your weight accordingly!