Saturday, April 29

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute :15 Hollow Hold; :15 Superman Hold; :30 Rest

  • 2nd minute :15 Plank Hold Left; :15 Plank Hold Right; :30 Rest

  • 3rd minute max unbroken Tuck-Ups

 

Partner WOD:

 

20 minute AMRAP

  • 250m Row

  • 12 Wall Ball Shots

*Athletes alternate; switching each round.

 

Friday, April 28

Skill/Strength:

  • Squat Therapy

 

WOD:

 

‘Death By Thrusters’

20 Minute Clock

  • 1 Thruster the first minute

  • 2 Thrusters the second minute

  • 3 Thrusters the third minute, etc.

 

*If you miss a round, start the next round over at 3.

 

Thursday, April 27

Skill/Strength:

  • 5x5 Deadlift @ 80% of 5rm; or:

  • Find a new Deadlift 5rm.

 

WOD:

 

1000m Row Buy-In; then:

21-15-9

  • Russian Kettlebell Swings

  • Pull-Ups

  • Box Jumps

Wednesday, April 26

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or:

  • Find a new Bench Press 5rm.

 

WOD:

 

E5MOM for 20 Minutes (4 Rounds)

  • 21 Overhead Squats

  • 15 Sumo Deadlift High Pulls

  • 9 Toes-To-Bar

  • 100m Sprint

*Complete rounds as fast as possible, then rest.

Tuesday, April 25

WOD:

 

Alternating Tabata

  • Bulgarian Split Squats Left

  • Bulgarian Split Squats Right

2 minutes Rest; then:

  • Ring Rows

  • Hand Release Push-Ups

2 minutes Rest; then:

  • 25 Burpees for time

 

Cash Out:

 

2 Rounds (not for time)

  • 10 GHD Sit-Ups

  • Max Handstand Hold

  • 1 Skin-The-Cat

Monday, April 24

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or:

  • Find a new Back Squat 5rm.

 

WOD:

 

For Total Reps:

  • 2 Minutes Max Rep Squat Cleans

  • 2 Minutes Max Alternating Dumbbell Snatches

  • 2 Minutes Max Rep Alternating Barbell Lunges

  • 2 Minutes Max Rep Burpee Barbell Hops

*2 Minutes Rest between each movement.

Saturday, April 22

WOD:

 

25 minute Alternating EMOM (5 Rounds)

  • 1st minute :30 Squats

  • 2nd minute :30 Flutter-Kicks

  • 3rd minute :30 Push-Ups

  • 4th minute :30 Mountain Climbers

  • 5th minute :30 Pull-Ups

 

Cash Out:

  • 400m Farmer’s Carry

*5 Burpees every time you put your weights down.

 

Friday, April 21

Skill/Strength:

  • 5x5 Deadlift @ 80% of 5rm; or:

  • Find a new Deadlift 5rm.

 

WOD:

 

12 minute AMRAP

  • 12 Wall Ball Shots

  • 25’ Walking Lunges

  • 6 Pull-Ups

  • 25’ Walking Lunges

Thursday, April 20

Skill/Strength:

 

12 minute EMOM perform the following complex:

  • 1 Press

  • 2 Push Presses

*Add weight as possible

 

WOD:

 

For time:

  • 1000m Row

  • 30 Hang Squat Cleans

  • 800m Run

Wednesday, April 19

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or:

  • Find a new Bench Press 5rm.

 

WOD:

 

18-15-12-9-6-3

  • Hand-Release Push-Ups

  • Russian Kettlebell Swings

  • Ring Rows

  • Jumping Squats

Tuesday, April 18

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute 5 Scap Pullups, 10 Scap Push-Ups

  • 2nd minute max rep unbroken Ring Dips

 

Partner WOD:

 

20 minutes for total Rope Climbs

Athlete 1:

  • 400m Run

  • 1 Rope Climb

Athlete 2:

AMRAP

  • 10 Toes-To-Bar

  • 20 Sit-Ups

  • 30 Walking Lunges


*Switch when Athlete 1 completes the Rope Climb.

Monday, April 17

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or:

  • Find a new Back Squat 5rm.

 

WOD:

 

3 Rounds for time:

  • 5 Squat Snatches

  • 10 Overhead Squats

  • 15 Thrusters

  • 100m Sprint

*Rest 2 minutes between rounds.

 

Saturday, April 15

WOD:

 

5 Rounds E5MOM

  • 400m Run

  • 1 Wall Walk

  • 1 Rope Climb

*Complete rounds as fast as possible, then rest.

 

Cash Out:

 

15-12-9-6-3 (Not For Time)

  • Elevated Foot Ring Rows

  • Elevated Foot Ring Push-Ups

Friday, April 14

Skill/Strength:

  • 5x5 Deadlift @ 80% of 5rm; or:

  • Find a new Deadlift 5rm.

 

WOD:

 

2 Rounds for time:

  • 10 one-handed Kettlebell Swings - Left

  • 10 one-handed Kettlebell Swings - Right

  • 10 Kettlebell Snatches - Left

  • 10 Kettlebell Snatches - Right

  • 10 Kettlebell Overhead Squats - Left

  • 10 Kettlebell Overhead Squats - Right

  • 800m Run

Thursday, April 13

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or:

  • Find a new Bench Press 5rm.

 

WOD:

 

‘Nicole’

20 Minute AMRAP

  • 400m Run

  • Max Rep Unbroken Pull-Ups

Wednesday, April 12

WOD:

 

24 Minute E2MOM (12 Rounds) of the following complex:

  • 1 Squat Snatch

  • 1 Hang Squat Snatch

  • 1 Overhead Squat

*Add 1 Overhead Squat every round.

 

Cash Out:

  • 20 pulls on the rower for max Meters.

Tuesday, April 11

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute :15 Hollow Hold; :15 Superman Hold; :30 Rest

  • 2nd minute :15 Plank Hold Left; :15 Plank Hold Right; :30 Rest

 

WOD:

 

Pyramid Chipper for time:

  • 100 Double-Unders

  • 75 Sit-Ups

  • 50 Wall Ball Shots

  • 25 Burpee Box Jump-Overs

  • 50 Wall Ball Shots

  • 75 Sit-Ups

  • 100 Double-Unders

Monday, April 10

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or:

  • Find a new Back Squat 5rm.

 

WOD:

 

5 Rounds for time:

  • 6 Clean and Jerks

  • 100m Run

 

Cash Out:

 

3 Rounds (not for time):

  • 10 Evil Wheels

  • 10 Hollow Rocks

Saturday, April 8

Skill/Strength:

 

10 Minute Alternating EMOM

  • 1st Minute 1 Turkish Get-Up Left

  • 2nd Minute 1 Turkish Get-Up Right

 

WOD:

 

‘Chelsea’

30 Minute EMOM:

  • 5 Pull-Ups

  • 10 Push-Ups

  • 15 Squats


*If you fail to complete a round, switch to E2MOM.

Friday, April 7

Skill/Strength:

  • 5x5 Deadlift @ 80% of 5rm; or:

  • Find a new Deadlift 5rm.

 

WOD:

 

2 Rounds for time:

  • 12 Hang Squat Cleans

  • 6 Handstand Push-Ups

  • 12 Box Jumps

  • 6 Handstand Push-Ups

  • 800m Run

 

Cash Out:

  • 100 Banded Good Mornings.

Thursday, April 6

Skill/Strength:

 

Alternating Tabata

  • Bulgarian Split Squats Left

  • Bulgarian Split Squats Right

 

WOD:

 

For time:

  • 400m Farmer’s Carry

  • 200m Walking Lunges

  • 400m Farmer’s Carry

Wednesday, April 5

Skill/Strength:

  • 5x5 Bench Press @ 80% of 5rm; or:

  • Find a new Bench Press 5rm.

 

WOD:

 

E5MOM for 25 Minutes (5 Rounds)

  • 400m Run

  • 7 Toes-To-Bar

  • 10 Overhead Squats

Tuesday, April 4

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute max Ring Support Hold/L-Sit

  • 2nd minute max rep unbroken Evil Wheels

 

WOD:

 

12 minute AMRAP

  • 12 Power Cleans

  • 12 Push Presses

  • 12 Weighted Alternating Lunges

Monday, April 3

Skill/Strength:

  • 5x5 Back Squat @ 80% of 5rm; or:

  • Find a new Back Squat 5rm.

 

WOD:

 

‘Jackie’

For time:

  • 1000m Row

  • 50 Thrusters (45/35#)

  • 30 Pull-Ups

Saturday, April 1

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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