7:30am Broga Mobility Flow
9:30am Open Gym / Free Intro
5:30pm Breathe Hard
5:00 ON 2:00 OFF for 35:00
Row 1000/800m
AMRAP Dubz In Remainder
Score is total Dubz
Snatch Werrk
15 Minute Clock
0:00-6:00 EMOM
Deadlift + Low Hang Snatch + Hang Snatch
Start at 50% 1RM Snatch
Add 2-5% Every 2:00
6:00-15:00 Hang Snatch Singles @70-75-80-85-90%
MetCon - For Time:
30 Hang Power Snatch 95/65 lbs
30 Overhead Squats
30 Burpees Over Bar
(9:00 Cap)
Murph Strength
6 Minute EMOM
1) 4 Tempo Pullups / Banded
2) 4 Tempo Dips / Ring Pushups / Knee Pushups
Same 3 Second Tempo as Last Week
Pullup Tempo- Fast Up, :03Chin Above, :03 Controlled Descent
Dip Temo- :03 Hold Locked Out, Fast Down, :03 Hold At Chest
MetCon - “Justice for Daunte Wright”
Daunte was shot and killed by police during a traffic stop on 4/11/21 in Minneapolis. Daunte was just 20 years old and is survived by his parents and 2 year old daughter.
20 Minute AMRAP:
400m Run (Lap)
11 Pullups
21 Hand Release Pushups
(Rx+ Wear 20/14 lb Weight Vest)
Strength 20 Minutes
Push Press & Front Squats
8@50%
6@60%
4@70%
2@80%
1@85%
Alternate Between Movements each Set
PAUSE on 1ST REP each set
5 SECONDS Overhead
3 SECONDS at Bottom of Squat
MetCon - Back Rack Bodybuilding AMRAP 8:
8 Reverse Lunges
8 Good Mornings
8 Behind the Neck Push Press
8 Forward Lunges
(Use 30% Front Squat 1RM)
E5M x 6 Rounds:
30/22 Cal Assault Bike
30/22 Cal Row
-rest in remainder-
Partner WODs 24:00 Running Clock
0:00-16:00 “Need for Speed”
4 Rounds Each
22 Air Squats
14/10 Cal Row
10 HSPU / Push Press
Note finishing time and rest in remainder
16:00-24:00 “Don't Trip”
3 Rounds Each
50 Double Unders / 100 Singles
10 Burpees
Buyout 3:00 Max V Ups
29 Minute Running Clock
Jerk Werrk From The Rack
0:00-6:00 EMOM: Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 50% Jerk 1RM
6:00-12:00 Pause Split Jerk Singles (3 SECONDS)
65-70-75-80%
12:00-15:00 Transition to Ground
Clean Werrk
15:00-21:00 EMOM 6: Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM add 2-5% E2M
21:00-29:00 Clean + Hang Clean
70-75-80-85%
7:30am Broga Mobility Flow
5:30pm Breathe Hard
3 RFT:
1000m/800m Row
40 Burpees Over Rower
100 Double Unders
35 min cap
Snatch Werrk
15 Minute Clock
0:00-8:00 EMOM: Power Snatch Pause in Catch, Ride Down to OHS + Hang Snatch
0:00-2:00@50%
2:00-4:00@55%
4:00-6:00@60%
6:00-8:00@65%
8:00-15:00 Hang Snatch Singles @70-75-80-85%
MetCon - 3 RFT:
10 Power Snatch 95/65 lbs
10 Overhead Squats
10 Burpees Over Bar
9:00 Cap
Murph Strength
6 Minute EMOM
1) 4 Tempo Pullups / Banded
2) 4 Tempo Dips / Ring Pushups / Knee Pushups
MetCon - 2 Rounds 9:00 on, 1:00 off:
1000m/800m Row or 60/48 Cal Bike
AMRAP in remainder:
10 Chest to Bar Pullups
20 HR Push-ups
Pick up where you left off on AMRAP
Score = total Rounds + Reps of Pullups&Pushups
Rx+ wear Vest for AMRAP
Hypertrophy Strength
18 Minutes to Complete
4 Sets @40-50-60-70% Each
8 Push Press - Pause Overhead last rep 5 SECONDS
8 Front Squats - Pause Bottom on last rep 3 SECONDS
Heavy Single PAUSE Front Squat 80%
MetCon - AMRAP 10:
10 Goblet Box Step Ups 50/35 lbs to 24/20" box
10 Goblet Squats
10 Strict HSPU / DB Strict Press
5 Rounds Each for Time:
25/20 Cal Assault Bike
10 DB Facing Burpees
1:1 work to rest ratio
Capitol Officer Billy Evans
William “Billy” Evans, an 18-year Capitol Police veteran was killed Friday April 2, 2021 when a man rammed his vehicle into a barricade shielding Capitol's north side.
18 RFT:
4 Single Arm KB Snatch 24/16kg
2 Single Arm Thrusters
21 Dubz
*Switch Arms each Round
**Starting with and EMOM 3 Burpees
28:00 Cap
Evans' colleagues describe him as friendly, professional, and a wonderful guy.His family and friends remember him as always happy, always laughing. He graduated from Western New England University in 2002 and joined the Capitol Police First Responders unit the next year.
Clean & Jerk Day
28 Minute Running Clock
Jerk Werrk
From The Rack
0:00-3:00 EMOM:
5 Strict Press from Split Position
Pause Overhead :05 on last Rep. Then Recover: Front Leg, Back Leg, Front Leg
Start Empty Barbell
3:00-5:00 Add Weight
5:00-12:00 EMOM
Push Press + Push Jerk + Split Jerk
Pause :03 in Catch on both jerks
Start at 55% Jerk 1RM
12:00-15:00 Transition to Ground
Clean Werrk
15:00-23:00 EMOM 8
Power Clean (Pause in Catch, Ride Down to Squat) + Hang Clean
Start at 55% Clean 1RM add 2-5% E2M
23:00-29:00 Clean + Hang Clean @ 72%-77%-82%
Broga 7:30am
Open Gym 9:30am
Breathe Hard 5:30pm
5:00 on 2:00 off for 35:00
1000/800m Row
Max Burpees over Rower in Remaining Time
Score is total burpees
Snatch Werrk
16:00 Running Clock
0:00-3:00 EMOM
40 Second Empty Barbell Snatch
3:00-5:00 Add Weight
5:00-11:00 EMOMPower Snatch Pause in Catch :02, Ride Down to OHS + Hang SnatchStart at 58% 1RM Snatch
Build by feel but don't miss.
Fail = 6 burpees
11:00-16:00 Hang Snatch Singles @70-75-80%
MetCon - 3 RFT:
24 Alt DB Snatch 50/35 lbs
12 Burpees Over DB
10:00 Cap
Murph Strength
6 Minute EMOM
1) 5 Tempo Pullups / Banded
2) 5 Tempo Dips / Ring Pushups / Knee Pushups
MetCon - AMRAP 20:
450m Run
50 Double Unders / 100 Singles
15 Chest to Bar Pullups
15 Ring Dips / HR Pushups
Advanced Athletes wear vest for Run
Running sub = 25/20 Cal Assault Bike or 2:30
Hypertrophy Strength
16 Minutes to Complete
4 Sets @ 45-55-63-68% Each
8 Push Press - Pause Overhead last rep :05
8 Front Squats - Pause Bottom on last rep :03
Heavy Single FS by Feel if Time
MetCon 22-16-10:
Front Rack Lunges
Strict Handstand Push-ups / Strict Press
*Use 30% 1RM Front Squat for Barbell
10:00 Cap
E5M for 5 Rounds for Max Reps:
30/21 Assault Bike
20 Burpees
Max Dubs in remaining time
1 min rest btw rounds
“Boulder 10”
10 RFT:
3 Devils Press 50/35 lbs
22 Lunges
21 Double Unders
[25 Min Cap]