Music Monday

Strength: Pull Ups Find a 1 Rep Max Weighted Pull Up then 5 x 4@ 75% Shoulder Press 1 x 6 @ 70% 1 x 6 @ 75% 2 x 3 @ 80 % Skill Working on Rope Control today. Take a few attempts and give it a good effort but give yourself a cap of about 10 – 15 minutes of effort...

Warm Up 4/20 – 4/26

500 m Row 50 ft. Leg Swing Knee hug 50 ft. Walking Lunge w/ Rotation 25 PVC Pass Throughs 10 Dive Bomber Push Ups 25 BB Good Mornings 50 Mountain Climbers 2:00 Foam Rolling

Hope

Workout of the Day “Hope” Three rounds of: Burpees 75/55 pound Power snatch Box jump, 24″ box 75/55 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations...

30’s

Strength: Deadlift 1 x 8 @ 65% 1 x 8 @ 70% 1 x 6 @ 80% 3 x 2 @ 85% Front Squat 1 x 5 @ 70, 75, 80, 85% Skill: 5:00 Plank Hold WOD: 3 Rounds for Time: 30 Cal Row 30 Wall Ball 20/14 30 Sit...