2 May – LeGs!

Warmup – jumping air squats, high knees, burpees, inch worms, row

Mobility – Spend 5-10 minutes stretching and rolling hips

Strength – High Bar Back Squat – 5×5

WOD – Spinning Class!

Row 2K for time

Finisher – Tabata Hollow Rocks

1 May – The Press Series

Warmup – burpees, pass throughs, gassers, pass throughs

Mobility – Take 10-15 min using bands to stretch out the overhead position

Review/New Skill – The Press Series

Strength –
Shoulder Press – 1-1-1-1-1
Push Press – 3-3-3-3-3
Push Jerk – 5-5-5-5-5

30 April – “Randy”

Warmup – Alternate between running/rowing and plank/core exercises with a partner

Mobility – Take 10-15 minutes rolling back, glutes, and hips

Review/New Skill – Snatch

WOD – “Randy”
For time:
75 Snatches @ 75/55

29 April – Clean up time!

Warmup – L Sit holds, strict T2B, burpees, gassers

Mobility – Spend 5 minutes on barbell smash on shoulders/chest

Review – Clean/T2B

Strength – Power Clean 5×1

WOD –
21-15-19
Deadlift @225/135
Toes to Bar

26 April – Da Filthy Fifty….Again!

Warmup – 5-10 scaled reps of each movement

WOD –
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

**Refer to 2/20 for last score**