By

Kyle Hanigosky
April 21, 2019 Rest Day. Happy Easter!  Take a moment today and Rejoice, for HE has Risen!!!
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April 20, 2019 Partner WOD Complete the following in Teams of 2 The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually.  It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical...
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April 20, 2019 Strength: Power Cleans & Handstand Push ups 4 Rounds of: 1-2-3-4 reps of: Power Cleans Handstand Push ups (Rx+ R1 & 3: Strict, R2 & 4: Kipping) *Rest 2:00 between rounds. Round 1: 135/95 Rx+(155/105) Round 2: 155/105 (185/125) Round 3: 185/125 (205/135) Round 4: 205/135 (225/155) Metcon: 8 minute AMRAP 1-2-3-4…...
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April 18, 2019 Metcon: “Fight Gone Bad” (Slightly modified) 3 Rounds of: 1:00 Thrusters* (75/55) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Calorie Row 1:00 Rest *Original FGB version has Wall Balls instead of Thrusters, but we already did Wall Balls this week so we are subbing...
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April 17, 2019 Strength: Push Jerk 5-4-3-2-1 *Start around 65-70% and build from there. Metcon: 5 minute AMRAP 10/7 Calorie Bike 12 Dumbbell Hang Clean & Jerk (50/35 ) (6R/6L) *Complete 6 reps on the Right, followed by 6 reps on the Left. Rest 3:00 5 minute AMRAP 10/7 Calorie Bike 12 Dumbbell Hang Snatch...
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April 16, 2019 Metcon: (For time) 1000m Row 100 Wall Balls (20/14) *10:00 cap Rest 3:00 1000m Run 50 Toes-to-Bar *10:00 cap Rest 3:00 1000m Ski 25 Power Cleans (185/125) *10:00 cap *Based on class sizes, athletes can start on any section due to availability of equipment.  If athlete completes the workout within the time...
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April 15, 2019 Strength: Overhead Squat 5-3-5-3-5-3 *Use one weight for the sets of 5, then increase weight on each of the sets of 3. Metcon: (For time) In a 14:00 window complete: 50 Burpees to 6″ 400m Run 30 Squat Snatches (115/80) then, In the remaining time: Establish 1 Rep Max Squat Snatch
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