Saturday, April 30

Skill/Strength:

 

12 minute alternating EMOM

  • 1st minute max Handstand Hold

  • 2nd minute max Plank Hold

  • 3rd minute max Hollow Hold

 

WOD:

 

3 Rounds for time

  • 30 Medicine Ball Squat Cleans

  • 30 Ball Slams

  • 30 Wall Ball Shots

 

*50’ Bear Crawl E2MOM, including first minute.

 

Friday, April 29

Skill/Strength:

  • 400m Run test

  • Pistol Skill Practice

 

WOD:

 

15 minute EMOM; repeating:

  • 1st minute 5 Deadlifts

  • 2nd minute 12 Box Jumps

  • 3rd minute  Calorie Row (12/9)

Thursday, April 28

Skill/Strength:

 

Work up to a new 5rm:

  • Back Squat

 

WOD:

 

3 Rounds for time

  • 400m Run

  • 100m Run Backwards

  • 50m Walking Lunges


 

Cash Out:

  • 400m Farmer’s Carry

Wednesday, April 27

Skill/Strength:

 

10 minute alternating EMOM

  • 1st minute strict Handstand Push-Up practice

  • 2nd minute 5 Evil Wheels

 

WOD:

 

3 Rounds for time

  • 3 Squat Snatches

  • 6 Overhead Squats

  • 9 Thrusters

  • 12 Burpee Barbell Hops

 

Cash Out:*

  • 20 Tuck-Ups

  • 20 Toes-To-Bar

  • 20 Tuck-Ups

 

*all movements performed strict; not for time.

 

Tuesday, April 26

Skill/Strength:

  • 1000m Row Test

  • Ring Skill Practice (Support Holds, Dips, Muscle-Ups)

 

WOD:

 

40-30-20-10

  • Russian Kettlebell Swings

  • Double-Unders

  • Sit-Ups

 

CSWOD:

  • Perform the WOD as 50-40-30-20-10

Monday, April 25

Skill/Strength:

 

Work up to a new 3rm:

  • Deadlift

 

WOD:

 

20 minute AMRAP

  • 400m Run

  • 3 Rounds of ‘Cindy’

    • 5 Pull-Ups

    • 10 Push-Ups

    • 15 Squats

  • 1 Rope Climb

Saturday, April 23

Skill/Strength:

  • Squat Therapy

 

WOD:

 

For time:

  • 100 Thrusters

*2 Burpee Barbell Hops EMOM

 

Friday, April 22

Skill/Strength:

  • Work up to a heavy double Squat Snatch

 

WOD:  

 

'Snatch and Pull '

  • 10 Squat Snatches2 Pull-ups

  • 8 Squat Snatches4 Pull-ups

  • 6 Squat Snatches6 Pull-ups

  • 4 Squat Snatches8 Pull-ups

  • 2 Squat Snatches10 Pull-ups

Thursday, April 21

Skill/Strength:

  • 3x 50m Tire Flips

 

WOD:

 

‘Dick Van Patten’

8 Rounds for time

  • 1 Wall Walk

  • 8 one-handed Russian KB Swings Left

  • 8 one-handed Russian KB Swings Right

  • 8 Burpees

Wednesday, April 20

WOD:

 

For time:

  • 1600m Row

  • 100 Situps

  • 1600m Run

 

Skill/Strength:

  • Muscle Up Practice/Ring Work

Tuesday, April 19

Skill/Strength:

  • Work up to a 3rm Bench Press

 

WOD:

 

12 Min Alternating EMOM

  • Max rep unbroken Wall Ball Shots

  • Max rep unbroken Bench Press @ 50% of 3rm

  • Max unbroken Plank Hold

Monday, April 18

Hero WOD:

 

‘Rankel’

20 minute AMRAP

  • 6 Deadlifts (225/155#)

  • 7 Burpee Pull-Ups

  • 10 Kettlebell Swings (32/24#)

  • 200m Run

 

Skill/Strength:

  • Organized Mobility work

Saturday, April 16

Skill/Strength:

  • Tire Flips


 

Partner WOD:

15 minute AMRAP

 

Partner 1

  • 400m Run

 

Partner 2

AMRAP

  • 1 Handstand Push-Up

  • 5 Burpees

  • 10 Goblet Squats

  • 20 Walking Lunges

 

When Partner 1 gets back from the run, switch.

 

Friday, April 15

Skill/Strength:

  • Work up to a heavy single Yoke Walk

  • Atlas Stone skill practice

 

WOD:

 

15 minute AMRAP

  • 5 Tuck-Ups

  • 10 Box Jumps

  • 15 Russian Kettlebell Swings

  • 200m Run

 

*Please bring a sweatshirt or long sleeve tshirt for atlas stone work.

Thursday, April 14

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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