Monday, 7
April
Bench Squat ladder (About body weight)
10 bench, 1 squat
9 bench, 2 Squat
8 bench, 3 squat
Continue until 1 Bench, 10 Squat
60 callories Row
50 Toe to Bar
40 Wall balls
30 Power clean (135/95)
20 Pullups / 20 Dips
Record where you are at in 14 minutes, THEN finish the whole set!
Both partners do 10 pushups and 10 situps every mile
Bear Complex – 30 reps
1 Bear= Power clean + Front Squat + Push Press+ Back Squat
1800m row / KB hold / Rest
120 reps - KB Swing / KB hold / Rest
120 reps - Pushups / Plank / Rest
120 reps - Situps / Wall sit / rest
Bench Squat ladder (About body weight)
10 bench, 1 squat
9 bench, 2 Squat
8 bench, 3 squat
Continue until 1 Bench, 10 Squat
Tuesday, 8
April
OPEN WOD
14.460 callories Row
50 Toe to Bar
40 Wall balls
30 Power clean (135/95)
20 Pullups / 20 Dips
Record where you are at in 14 minutes, THEN finish the whole set!
Wednesday, 9
April
4 mile team
relay runBoth partners do 10 pushups and 10 situps every mile
Thursday, 10
April
(Creekmore /
Brooks )Bear Complex – 30 reps
1 Bear= Power clean + Front Squat + Push Press+ Back Squat
Friday, 11
April
3 man teams:
Worker / Active rest / Rest1800m row / KB hold / Rest
120 reps - KB Swing / KB hold / Rest
120 reps - Pushups / Plank / Rest
120 reps - Situps / Wall sit / rest
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