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Wednesday, 5/13

Cash in…4x 200 30 sec rest…get faster every time Basic & Performance: Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian

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Tuesday 5/12

Basic & Performance… 5×5 progression – start at 50% of 1RM…add 5# each lift/10# for dead lift/2-3# for lower weight bench/press BS…5×5 Bench…5×5 Barbell row…5×5

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Thursday, 5/7

Basics: Three rounds of: Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on April 14) Rest 60 seconds Dumbbell

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Tuesday, 5/5

Basic Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side @ 2011 Rest

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Monday, 5/4

Basics: Three sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45

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Friday, 4/24

Basic & Performance: Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last

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Thursday, 4/23

Basic Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011

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Saturday, 4/5

Boss & Performance Team WOD: Teams of Two – Each team member will complete 10 rounds of the following: 8 Wall Balls (20#/14#) 2 Wall

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Friday, 4/3

Basics & Performance: With a running clock 21-15-9: Thrusters, 95/65 Box Jumps, 24/20 rest equal time, then… 21-15-9: Calorie Row (300-200-100m runs) Bar Facing Burpees

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