314 Week of 4/30
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWX
1
MondayTuesdayWednesdayThursdayFridaySaturday
2
4/305/15/25/35/45/5
3
WarmupWarmupWarmupWarmupWarmupWarmup
4
2 Rounds250m Row500m Row500m Row500m Row
Spealler Warmup
5
200m Run10 Narrow Width Pushups3 RoundsBow/Bend3 Rounds
6
10 Ring Rows/Strict Pullups10 Ring Rows5-10 Reps of EachTrunk Twists5-10 RepsWOD
7
10 Pushups10 Wall BallsPullupLeg SwingsPullups5 Rounds
8
10 Air Squats250m RowPushupHip CirclesPushups400m Run
9
10 Situps
10 Standard Width Pushups
SitupGlute BridgesSitups15 Pushups
10
10 Ring RowsSquatCat/CowAir Squats15 Pullups
11
Barbell Warmup10 Wall BallsHip ExtensionChild to Cobra15 Pushups
12
3 Rounds w/Empty Bar250m RowT-Glutes/T-HipsMake Up WOD45 Air Squats
13
6 Good Mornings10 Wide Width PushupsEnduranceGood Mornings
14
6 Back Squats10 Ring Rows12 Minute AMRAP
15
6 Alternating Lunges10 Wall Balls200m RunStrength
16
20 Situps1x3 @ 95%
17
StrengthStrength
*Adv: 10 GHD Situps
Then,
18
10 Minute EMOM10-1 Not for TimeDeficit Deadlift
19
Even: 6 Good Mornings + 6 Alternating Lunges 95/65
Bench PressWOD3x3 @ 75%
20
Odd: 3 Front Squats @ 70%Bicep Curls5 Rounds
21
DB Reverse Flys35 Double UndersWOD
22
WOD- Beginner: 95/6525 Air Squats3 Rounds
23
800m Run- Intermediate: 135/8515 Burpees10 x (Pullup + T2B)
24
21 Hang Power Cleans 95/65- Advanced: 155/10510 Box Jumps 24/20
25
21 Front Squats
10 x (Power Snatch + OHS) 75/55
26
21 PullupsWOD10 Box Jumps 24/20
27
400m Run"Jack"
28
15 Hang Power Cleans 135/9520 Minute AMRAP
29
15 Front Squats10 Push Press 115/80
30
15 Pullups10 KBS 53/35
31
200m Run10 Box Jumps 24/20
32
9 Hang Power Cleans 155/105
33
9 Front Squats
34
9 Pullups
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1
 
 
Main menu