APRIL WOD
Workout Of the Day

APRIL SWIM WOD

Saturday April 1st

Saturday April 22nd

2-4pm @ Golden Rec


SATURDAY, APRIL 28th


35Min AMRAP:

1 set of Monkey Bars

7 HSPU

10 Jump Squats

10 Speed Skaters

7 Ring Dips

7 Box Jumps 24/20

10 Hollow Rocks

10 Russian Twist



FRIDAY, APRIL 28th


WARM-UP:

Good Mornings

3 x 15


STRENGTH:

Deads

7 - 7 - 7 - 7 - 7 - 7 - 7

(add 2-5lb From March 21st)


MetCon:

4 RFT

250M Row

10 KB Swings #70/#55



THURSDAY, APRIL 27th



For Time: *

50 Thrusters #95/#65

100 Back Rack Lunges #95/#65

12 Wall Walks

40 K2E

* Every 4Min, Do 50 DU



WEDNESDAY, APRIL 26th


SKILL:

Snatch Balance

3 - 3 - 2 - 2 - 2


STRENGTH:

1 Snatch + 2 OHS = 1

1 - 1 - 1 - 1 - 1 - 1 - 1


MetCon:

6Min AMRAP

12 OHS

7 SDHP

#105/#75



TUESDAY, APRIL 25th


These muffins would be a great breakfast option. Add a couple eggs or cottage cheese for a protein source, and you are good to go! And for the gluten-free folks, just sub in your favorite gluten free baking flour.


35Min AMRAP:

800M Run

20 Pull-Ups

30 Push-Ups



MONDAY, APRIL 24th


AMAZING DAY WITH THIS CREW AT THE GRAFFITI RUN YESTERDAY!


STRENGTH:

1 Power Clean + 1 Hang Squat Clean + 1 STOH = 1

1 - 1 - 1 - 1 - 1 - 1 - 1


MetCon:

For Time:

21 Power Cleans #135/#95

15 Front Squats #135/#95

9 STOH



SATURDAY, APRIL 22nd


30Min AMRAP:

25 Burpees

50 Air Squats

15 T2B


* * * SWIM CREW * * * 

2pm: Katy

2:40pm: Dan-O, Barb, Nikky

3:20pm: Mike, Cupcake, Rach


FRIDAY, APRIL 21st


Chris deserves a shout out....he has struggled with strict pull-ups, however, he completed the 100 strict reps from Monday's workout! Awesome work Landis, we are incredibly proud of you!


35Min AMRAP

15 Deads #205/#135

30 Wall Ball #20/#14

500M Row

30 Sit-Ups



THURSDAY, APRIL 20th


STRENGTH #1:

Push Press

7 - 7 - 7 - 7 - 7


STRENGTH #2:

BTN Press

3 x 12


STRENGTH #3:

Plate Press w/ Rotation

3 x 15


MetCon:

8Min AMRAP

8 HSPU

25 DU

8 K2E


WEDNESDAY, APRIL 19th


STRENGTH #1:

Bench

5 x Max Rep @ 70% 1RM


STRENGTH #2:

KB Incline Press

5 x 10


11Min AMRAP

200M Run 

12 Push-Ups



TUESDAY, APRIL 18th


STRENGTH #1:

Squat Cleans

3 x 5 @ 70%

3 x 3 @ 75%

3 x 2 @ 80%

STRENGTH #2:

Step-Up into Reverse Lunge

3 x 10


MetCon:

1RFT:

10 Squat Cleans #135/#95

30 Plyo Lunges

40 Jump Squats



MONDAY, APRIL 17th


*Strength 1, 2 & 3 may be broken up how ever you like to get through all the reps.

STRENGTH #1:

50 Strict Pull-Ups


STRENGTH #2:

50 Strict Chin-Ups


STRENGTH #3:

100 KB Incline Rows


MetCon:

6Min AMRAP

7 Pull-Up ....YES, you may kip!

12 Box Jumps 24/20


SATURDAY, APRIL 15th


40Min AMRAP

50 OHWL #45/#35

800M Run

30 KB Swings #55/#35

50 Hollow Rocks



FRIDAY, APRIL 14th


STRENGTH #1:

Hang Power Snatch

3 - 3 - 2 - 2 - 2


STRENGTH #2:

Split Jerk

5 - 5 - 3 - 3 - 2


MetCon:

1 RFT

10 Hang Power Snatch #115/#75

75 Stick Jumps

20 STOH #115/#75



THURSDAY, APRIL 13th


STRENGTH:

Back Squats

7 - 7 - 7 - 7 - 7 - 7 - 7


MetCon:

2 RFT

20 Back Squats #125/#85

15 K2E



WEDNESDAY, APRIL 12th


SKILL:

Elevated Knee Jump


STRENGTH:

Power Clean

2 - 2 - 2 - 2 - 2 - 2 - 2


MetCon:

10Min AMRAP

 Buy-In - 200 DU

In the time remaining, AMRAP of:

3 Power Cleans @ 80% final set of strength

9 Ring Dips



TUESDAY, APRIL 11th


6 RFT: *

12 Pull-Ups

12 Thrusters #95/#65

24 Sit-Ups

12 Push-Ups

* To be Rx'd the pull-ups & thrusters need to be done unbroken



MONDAY, APRIL 10th


Big Congrats to our Sexo, he and Laura "Did The Thing"! We all wish you a lifetime of love and happiness!

SKILL:

Donkey Kicks

7 x 3


STRENGTH:

Deads

3 - 3 - 3 - 3 - 3 - 3 - 3

(add 3-7lb From Jan 27th)

MetCon:

6Min To Get As Far As Possible....

4, 6, 8, 10, 12 ...

BW Deads

HSPU



SATURDAY, APRIL 8th


TODAY IS:

OUR ANNUAL TRIP UP THE MANITOU SPRINGS INCLINE!

MEET AT THE GYM AT 8AM - if you want to carpool down. Otherwise, meet at the bottom at 9:30am.

THIS WILL BE IN PLACE OF THE SATURDAY MORNING WOD.


FRIDAY, APRIL 7th


First Friday Y'all!

.....AND we will be celebrating Barb's retirement, so get your butts to Fuzzy's!

SKILL:

Handstand Walks


STRENGTH #1:

Def HSPU 6"

5 x 3

STRENGTH #2:

Strict OH Press

5 x 12


STRENGTH #3:

BB Upright Row

5 x 12


MetCon:

5Min AMRAP

1 Wall Walks

5 KB Swings #70/#55



THURSDAY, APRIL 6th


2 RFT

50 Wall Balls #20/#14

60 Sit-Ups

30 Burpees

80 Russian Twists #25/#15



WEDNESDAY, APRIL 5th


STRENGTH:

Bench

Find 3RM


MetCon:

3 RFT

8 Hinge Push-Up

5 Plate Get-Up #45/#25

10 Elevated Plyo Push-Up

5 Plate Get-Up #45/#25

12 Push-Up

5 Plate Get-Up



TUESDAY, APRIL 4th


Every 3Min - For 30Min *

5 Deads

1 Power Clean

2 Front Squats

2 Front Rack Lunges

30 DU

* Increase the BB load EVERY round  . . .  score = TOTAL pounds moved



MONDAY, APRIL 3rd


STRENGTH #1:

Mixed Grip Pull-Up

5 x 5 

STRENGTH #2:

Comando Pull-Up

5 x 6

STRENGTH #3:

Typewriter Pull-Up

5 x 4

STRENGTH #4:

KB Bent Over Row

5 x 20

MetCon:

60sec Max Rep Pull-Up

90sec Max Rep Air Squat

30sec Max Rep Pull-Up


Mixed Grip Pull-Up

Comando Pull-Ups

Typewriter Pull-Up


SATURDAY, APRIL 1st


Coach & Bacon will be heading up to Chautauqua Park  tomorrow to hike. Contact her if you would like to join.


SATURDAY METCON:

30Min AMRAP

24 Box Jumps 24/20

20 Sit-Ups

16 KB SDHP #70/#55

12 Ring Dips

* * * SWIM CREW * * * 

2pm: Nikky, Wendy, Joel, Mike

3pm: Rach