500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
Max Box Jump (Height)
Take 20 Min to find your max Box Jump Height
5 RFT:
15 Box Jumps (30/24)
15 Thrusters (65/45)
45 DU
18 min Time Cap
PARTNER WOD (Running Clock):
Part 1: 2K Row – Breakup Anyway
—Rest to the top of 2min—-
Part 2: 12 EMOM (Alt Partner)
3 Clean and Jerks (135/95)
5 Burpees
———Rest 2min——–
Part 3: 1600m Relay Run w/ WB (Split equally)
150 Wall Ball (20/14)
75 Partner WB Sit-Ups
50 WB Squat Cleans
25 HSPU (Scale: Pike PU)
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
PARTNER WOD (Running Clock):
Part 1: 2K Row – Breakup Anyway
—Rest to the top of 2min—-
Part 2: 12 EMOM (Alt Partner)
3 Clean and Jerks (135/95)
5 Burpees
———Rest 2min——–
Part 3: 1600m Relay Run w/ WB (Split equally)
150 Wall Ball (20/14)
75 Partner WB Sit-Ups
50 WB Squat Cleans
25 HSPU (Scale: Hand Release PU)
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
4rounds of:
4 min on/ 1min off:
400 M Buy in
then with remaining time:
Rd1: AMRAP DB (50/35) Bench (On Medball)
Rd2: AMRAP Abmat SU
Rd3: AMRAP
DB Rows
Rd4: AMRAP
DB Push Press
*Score is total of all reps after the run.
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Max Effort 2k Row
10 MIN EMOM:
1 Squat Clean (225/155)
5 V Ups
*Score is completed rounds.
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
12 MIN EMOM – (Repeat the following rep/weight scheme 3x)
1: Hang Snatch + Snatch @ 55%
2: Hang Snatch + Snatch @ 65%
3: Hang Snatch + Snatch @ 75%
4: Rest
Log score as weight used for 75%
For Time: 30 Snatches, 135# / 95#
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
Work up to a heavy set of 3. Heavier than your working weight for the workout
3 RFT:
600m Run
12 Thrusters (115/75)
20 American KBS (55/35)
Happy 3 Year Anniversary Priscilla!!
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
3 x 4 @ 75%
2 x 2 @ 85%
3 RFT:
15 Burpees
5 Bar MU (Scale: 5 Pull-Ups + 5 Box Dips)
100 DU
Rest 3 Minutes:
2 RFT:
20 Box Jumps
40 Sit-Ups
100 DU
TIME CAP: 25 Minutes
**200 singles if you don’t have double unders. Use the last round to practice doubles. No one does singles for life at village.
HAPPY APRIL FOOLS DAYS!!
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
For Time:
21-15-9
– Shoulder to Overhead (155/110)
– Pull-Ups
– Front Squats (155/110)
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
14min AMRAP:
200m Run
20 Wall Balls (20/14)
200m Run
20 SDHP (95/65)
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