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 

April Fools Day

4/01/20

Mobility Work


WOD

3 RDFT

30 Ab Rolls
40 Pushups
50 TRX Squats

Ride 18

3/31/20

Mobility work
Windmills


AMRAP 20

12 TRX Low Row
12 SDHP 35 bar
12 Bridge Floor Press

Planks
Reverse planks

3/30/20

Mobility work

AMRAP 20
3 ring chin-ups kte
6 db true pushups
6 sldl floor touch
3 kb clean and jerk

Reverse plank
Ab rolls

3/28/20

3/28/20

Body Mobility

Core warm up

Wod warmup

WOD

AMRAP 30

3x5

Tri KB Complex

8 SL Floor Touch

20 Goblet Stepups

Planks

Superman’s

Bike Lean To 10

3/27/20

3/27/20

Leg stretch
Neck exercises
Core mobility

AMRAP 20
12 TRX low row
6 TRX shoulder flies
6 TRX chest flies
12 pushups


3 rds
DB floor pushups max reps
Ab rolls
Ring holds-kte

Ride at Lean to.

1/8/12 Am Strength Bench T row Lunch Spin bike Intervals Pm wod 7 rdft 7 db g2o 7 pull-ups 7 true push-ups 7 toes 2 bar 7 bridges

1/7/13 2 miles elliptical 3x10 Ring push-ups Curls

11/7/12 Wod 5 rdft 2 rope climbs 15 db HP clean & jerks 20 burpees

July 25,2011

150 kb swings




July 24
5 rds
30 situps
30 pushups
3 40m sprints

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 21,2011

5 rds
Max dead hang pullups

Metcon
5 rds
30 pushups
2 50 m sprints

July 20, 2011

AM
10 mile bike

lunch
8 rds
8 pullups
8 hanging clean and jerks
8 burpees

July 19, 2011

wod
4 rds
400 m run
25 pushups
15 db deadlifts

July 1, 2011

WOD

12-15-21-15-12
press
ohs
pullups

tabata
sit up/back ext

June 12
Bike
6 x 1m

Xfit
Amrap 15
12 ring pushups
20 kb ground to over head

June 11,2011
Bike 13 easy pace