WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

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Sign up here

https://Cfpbscheduling.as.me/

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WOD:

10mins to work up to a 10RM push press

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Every minute on the minute for 7minutes

3-5 Back squats @ 70%

*focus on speed*

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3-5×5

Strict chest to bar pull ups

Or

5×5

Strict pull ups

Or

5×3

Negative pull ups

Or

5×10

Ring rows

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Outdoor Extra Credit

6 rounds

100ft* sled push- 90/135lb added weight

Rest 1min between rounds

*back fence to gate and back*

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 29

Death march 50 steps (with or without weight)

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 28

5 rounds

10-15 single leg glute bridge each side

10-15 single leg RDLs each side

Open gym Thursday:

Sign up here (outdoor wod at 6:30pm)

https://Cfpbscheduling.as.me/

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8 rounds-

AMRAP 2:30

22/30 cal bike

Max air squats

Rest 2:30

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 27

5 rounds

30 glute bridges

15 Russian swings (DB/KB/object)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

–

Sign up here

https://Cfpbscheduling.as.me/

–

WOD:

EMOM 8

1x 3-position snatch @70%

(Hip/above knee/below knee)

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For time:

3 rounds-

50 doubleunders

10/15 cal bike/row

20 thruster 95/135

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Outdoor Extra Credit

*bring out a blue mat*

3 rounds

30-60s each side side plank

60s plank

-rest 1min between rounds-

30 back and butt challenge

(Focused on ssse a strong posterior chain & upper back)

Day 26

4 rounds

30- 60s Chinese plank

-rest 1 min between rounds-

*You can use a couch and a coffee table or a bench and a box*

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

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WOD:

Every minute on the minute for 8 minutes

1-3 muscle ups, any style

Or

3-5 strict pull ups

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Emom 15mins

1)5 strict handstand push ups

2)7-12 toes to bar

3)14 alt snatches 35/50

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Outdoor Extra Credit

5 rounds NFT

10 reverse flys

10 bicep curls

10 shoulder press

Done unbroken with the same DBs

Rest as needed between rounds

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At Home WOD

15 EMOM

1)5 strict HSPUs or 10 push ups

2)20 sit ups

3)20 jump squats

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 25-

3-5 rounds-

With a barbell

10-15 good mornings

10-15 bent over rows

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

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Sign up here

https://Cfpbscheduling.as.me/

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WOD:

Every 45secs for 10 rounds

1-2 clean & jerks @ 70%

-no break between-

Every 45secs 6 rounds

1 Enderton Front Squat complex (from floor) continue to work as you like

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For time-

800m run

60 kettlebell swings 35/53

40 tire flips

800m run

(20min cap)