28 Dia De April

4/28/20

Mobility Work
Core Work
Ankle Work
Glute Bridge

WOD
AMRAP 30

8 REPS
S Arm Kb Swings
SLKBDL
S Arm Kb Swings
KBDL


3 way ab rolls
Land mine overs

23 De April

4/23/20

Mobility Work
Best Stretch
Glute Bridge
Leg Hollows

WOD

AMRAP 10
5 Chin-ups
10 Pushups
15 KB Deadlifts

Rest 3 

AMRAP 10
6 Landmine Overs
8 Landmine Press
10 Landmine Squats

Ab Rolls/Scorpions

22nd Dia De April

4/22/20

Mobility Work
Best Stretch
Bird dogs 
Hollow rocks
OHS Stretch

Wod

TRX Day

7 RDS X 10

Tri Push
Bicep Pull
Y Fly
Low Row
SL Floor Touch
SL Squat
Ab Fly

50 Hollow Rocks
50 Superman

420

4/20/20

Mobility Work
Neck Work
Best stretch

Back Work
Bird dogs 
Hollow Rocks
Bicep Curls


WOD

AMRAP 20
3 Chin-ups
30 KB Floor Bridge Press
30 SLDL
30 SLSquat

Land Mine Twist
Ab Rolls
Scorpions 

19th De April

4/19/20

Mobility Work
Best Stretch
Glute Bridge
Shoulder Flys
TRX Tri 


WOD

AMRAP 30

8 Pushups
8 Ring Rows
8 KB DL 
8 Shoulder Fly


Core Work
8 minutes 

April 18th

4/18/20

Mobility Work
Neck Work
Body Warmup

WOD

Amrap 30

3 Chin-ups
6 Kb Press
9 Kb Deadlift
12 Kb Glute Floor Press
9 Hollow Rocks
6 KB Pulls
3 Pushups

Hollow rocks/ Reverse planks 8x30

Diez y Seis de April

4/16/20

Mobility Work
Neck Work
Best Stretch


Wod 

AMRAP 30

2 Commando Pull-ups
4 KB Pulls
6 DB Shoulder Ext
8 DB Bicep Curls
10 Pushups


Reverse Planks
Hollow Rocks

Bike 15 M 

Diez Cinco de April

4/15/20

Mobility Work
 Stretch
 Windmills
 Best Stretch


Core Work
Bicep Curls
TRX Squats

EMOM 

5 RDS

L Chin-ups
Kb Deadlifts

18 M Bike

14th De April

04/14/20

Mobility Work
Neck Work

Strength Band Work

3x10

Tricep Pull
Bicep Pull
Shrug Pull


Wod

5 RDFT

14 Y Fly
20 Low Row
14 SDLFT
20 Ab Rolls

13th De April

4/13/20

Mobility Work

30 Min

Wod

5 RDFT

20 KB Floor Bridge Press

20 KB Shoulder Press Per Shoulder

20 KB DeadLift

80 M KB Farmers Walk

Plank/Reverse Plank

9th Dia Del April

4/09/20

Mobility Work

7 RDS

7 pushups
7 kb sdl
7 elevated pushups
7 TRX squats
7 kb shoulder press 
7 hollow rock 
7 bicep curl


Core work


Bike 18. 

Ocho de April

4/08/20

Mobility Work

Yoga

4/07/20

Mobility Work

AMRAP 15

Cindy 

5 Chin-ups
10 Bar pushups
15 Squats
10 Abrolls

Seis De April

4/06/20

Mobility Work

AMRAP 20

10 TRX SDLSQUAT
10 Pushups
10 KB Shoulder Press

Core Work

10 Side Plank Press
Reverse Plank
Plank

Five days of April

4/05/20

Mobility Work

Calf raises
Bicep curls

WOD

AMRAP 20

3 Ring Chin-ups 2 Kte
8 TRX Low Row
6 Half Gu Kb Press each side


Core work

18 M Bike 

Quart de April

4/04/20


Mobility Work

Biceps
Triceps


WOD

AMRAP 20

40 Kb Snatch
10 Pushups

30 Kb Snatch
20 Pushups

20 Kb Snatch
30 Pushups

10 Kb Snatch
40 Pushups

Core work. 

Dos Dia De April

4/02/20


Extensive Mobility Work


WOD

5 RDFT

20 Calf Raise
20 KB Shoulder Press
10 TRX Y Fly
100 m Farmers Walk 


15 M Bike Base