04April2016 – Monday

A. Strength – 10 mins to work to a 3rm Clean (non-T&G, reset quickly after drop), then 1X3@95%,
1X3@90%,
rest 2 Minutes between drop (percentage) sets

B. WOD – For time:
100 KB Swings 53/35
50 Thrusters 45/35
30 Pull-ups

05April2016 – Tuesday

A. Strength – 3RM Push Press from rack

B. WOD – 3RFT
50 Double Unders

20 WallBalls
10 Burpees to 6″ target


06April2016 – Wednesday

A. Strength – 10 mins to work to a 3rm Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

B. WOD – 5 rounds for time of:
20 Pistols (alternating)
10 Power Snatch 115/75#
5 Burpee Box Jumps 24/20″

07April2016 – Thursday

A. Strength –
5 x 5 Bench – 70 – 80%

B. WOD – 5 Rounds
:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 ME Double-unders
:20 Rest
:40 ME TTB
:20 Rest

08April2016 – Friday

A. WOD – Zeus – 3 rounds for time of:
30 Wall ball shots, (20/14)
30 Sumo deadlift high-pull (75/55)
30 Box jump, (20/18)
30 Push press (75/55)
Row 30 calories
30 Push-ups
10 Body weight Back squats