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 

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