• Main Course: Deload & Skills Week

  • Burpees, Wallballs, Knees to Elbows Skills
    • then…
      
  • • WOD:
      • Teams of Two:
        
      • Only one person may work at at time
      • The Team is responsible for:
        • Run 1 Lap together around the Building, arrive together
          • Done, In order:
          • A shared total of 100 Burpees
          • A shared total of 50 Knees to Elbows
          • A shared rttotal of 100 Wallballs
        • Run 1 Lap together around the Building, arrive together

• Main Course: Deload & Skills Week

  • KB Swings
    
    • Russian and American Swing
      
      • then…
    • EMOM for 10m
      
      • 5 Pullups
        
      • 15 KB Swings
        
  • • Dessert:
      • 40 GHD Situps
        

The winners of your Spring Performance Nutrition Challenge!

• Main Course: Deload & Skills Week

  • Power Clean: Group Work
    
    • Find working power clean and practice
      • then…
    • 15-12-9-6
      
      • Power Cleans
      • Plyo Pushups

     

  • • Dessert:
      • 100 Hollow Rocks for time
        

• Shoulder Press: 20 minutes
  
  • • 5 reps at 75%
    • 3 reps at 85%
    • Max reps at 95%

• Helen to Bar
  • 3 Rounds
    
    • Run 400m
      
    • 21 KB swings, 52/35
      
    • 12 C2B Pullups
      
      • 20 minute cap

Dessert:

It’s Friday! EAT! here! we’re going to grill out as long as the weather permits right after the 5:30 class and announce the Challenge winners, too! BYOG (…Grillables) and kids are allowed for sure, too! Check back here for any changes due to weather.

Food for Thought:

Main Course:

• Deadlift
  • 25min to complete:
    
    • 75% x 5
      
    • 85% x 3
    • 95% x max reps (TO FAILURE!  )
    • rest 3 minutes
• “Death by 10m Carry”
  • 1 x 1om minute 1
    
  • 2 x 1om minute 2
  • 3 x 1om minute 3
  • 4 x 1om minute 4
  • etc….
    • Double Farmers Carry, make it HEAVY. Two big sandbags? 200# of Jerry cans? 150#? 105# of KBs? It’s intended to be HARD.
    • continue as long as you are able to complete the number of sprints that corresponds to the round number. if you set it down, pick it back up and haul ass!
    • when complete, rest 30 seconds then all out 400m sprint.

Dessert:

• one set of Max Hollow Rocks
  

Food for Thought:

“Actions express priorities.” ~ Gandhi

Main Course:

• Front Squat: 25 minutes
  
  • based on Working max of back squat
    • 75% x 5
      
    • 80% x 3
    • 85% x max reps (TO FAILURE! )
  • rest five minutes
    • Tabata Thrusters, 95/65
      
    • Partner Up: one works the full tabata, one counts successful reps
      
    • during rest, bar remains in rack position
      
    • every drop = 5 burpee reward, payable immediately at end of workout
    • switch jobs and repeat

    
    

Dessert:

• MOB Work, choose your poison
  

Food for Thought:

“Actions express priorities.” ~ Gandhi