Lunge Jumps 6×4/leg (no weight, get as high as possible on each jump)
Single Leg Hamstring Curl 6×8/leg
then,
“Brian”
3 Rounds for time of:
5-Rope Climbs to 15′
25-Back Squats (185/135)
Sunday, May 12th
Happy Mothers Day to all the Ville Mom’s!
Rest Day.
Saturday, May 11th
Split Jerk 4×4@80% 1RM
Overhead Band Pull Aparts 4×10
then,
3 rounds for time of:
50 Wall Balls (20/14)
50 Calorie Row
Friday, May 10th
Hang Squat Snatch 4×4@80%1RM
then,
5 Rounds for time of:
5-Power Snatch (115/75)
7-OHS
9-T2B
*Bonus WOD*
30 Calorie Ski Erg
30 Burpees
for time.
Thursday, May 9th
Skill Practice: Plyometric depth jumps (12, 18, 24, 30, 36, 42″ boxes) x 10 rounds
then,
“3/4 Murph”
2 laps + around PT sign and back
15 Rounds of:
5-Pullups
10-Pushups
15-Squats
2 laps + around PT sign and back
for time.
Wednesday, May 8th
Rest Day.
Tuesday, May 7th
Clean Grip Deadlift 4×6@70% Deadlift 1RM
15:00 AMRAP of:
200M Ski Erg
15-Deadlifts (225/155)
15-GHD SItups
200FT Shuttle Run
Monday, May 6th
Plyo Pushups 4×6 (Pushup-hands land on plates-drop back to floor)
Shoulder Press 4×6@70% 1RM
DB Rows 4×6
then, 3 Rounds for time of:
50-Double Unders
25-Parallel Bar Dips
25-Ring Rows
Sunday, May 5th
Full Clean 4×6@70% 1RM
Single Leg Shoulder Bridge 4×6/leg
then,
15-12-9-6-3 reps each of:
Power Clean (135/95)
Front Squat
Burpee Over Bar
Saturday, May 4th
*Happy Derby Day! Today is our monthly free Partner Workout at 9:00 & 10:00am so bring a friend or come alone and we’ll pair you up with someone.
We’ll have just one hour of open gym so we’ll close at 12:00 today.
Rest Day.
