11April2016 – Monday

A. Warm-up
3×12 Weighted hip extensions
Then
Row 1k @80+%

B. Strength – 5X5 Deadlift 70-80%
NO bounce

C. WOD – 3 Rounds
50 Double Unders
20 KB Swings 53/35 lbs
15 Burpees

12April2016 – Tuesday

A. Warm-up
3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups


B. Strength 5X5 Push Press
70-80 %   90 Sec Rest between Sets


C. WOD –  AMRAP 7 Minute ladder:
1 Thruster 95/65 lbs
1 Chest 2 Bar
2 Thruster
2 C2B
3 Thruster
3 C2B
and so on…

13April2016 – Wednesday

A. Warmup3 Rounds
10 Empty Bar High Hang Squat Snatch
20 Calorie Row
30 Double Unders
B. Strength – 5X3 Full Snatch
70%   90 Sec between Sets

C. WOD – AMRAP 20 Minutes
30 Wallballs 20/14lbs
20 Box Jump Overs 24/20″
10 Power Snatch 95/65lbs

14April2016 – Thursday

A. Warm-up – 3 Rounds
5 Burpees
10 Pull Ups
100m Sprint
100m Jog

B. Strength – 5X5 Back Squat
70 % 2 Mins Rest

C. WOD
In 8 Minutes:
Row 500/400m
30 CTB Pull-Ups
Max Rep Clean and Jerk 135/95 in remaining time

15April2016 – Friday

A. WOD – LOREDO
U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

6 RFT
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters