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4-8-21 WOD

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Successory Day

30 Minute EMOM

Row/Run/Bike – 150 meters

Bicep Curls – 40 seconds

Skull Crushers – 40 seconds

Dumbbell Romanian Deadlifts – 40 seconds

Ab exercise – 40 seconds

Notes: It’s almost beach season! Let’s give the nervous system a rest today and work on some bodybuilding movements.

4-7-21 WOD

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Pull-up cycle week 2

Every 1.5 min for 7 rounds

3 Segmented Negatives/Negatives/30 Second Hold

Notes: Wherever you tested at last week, you will use that for today’s EMOM. For the segmented pull-ups, pause at 3 different locations for 3 seconds each. Be patient with this cycle, trust the process, you’ll get the pull-ups soon.


15 minute AMRAP

55 Double Unders

7 Hang Clean and Jerks (135/95)

4-6-21 WOD

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Heavy Day – Squat Cycle week 2

Front Squats

3×8 @ 70%

Back Squats

3×7 @ 65%

Notes: 3 second eccentric, 2 second bottom pause

Last week was tough! We will try to go up in weight this week. If you need to rack the bar for a quick break during sets go for it but make sure to push through that struggle!

4-1-21 WOD

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Strength – Pull-up cycle day 1

We will be starting a pull-up strength cycle today. Multiple times each week we will work on building up our strict strength as well as practicing the skill of kipping, butterfly, and chest to bar.


20 Shoulder to Overhead (135/95)

100 Air Squats

20 Shoulder to Overhead (135/95)

Notes: It’s a sprint, go hard, go fast! Don’t hold back today. We want to push a heavier weight overhead while moving quickly through a large set of bodyweight squats. This is one of those workouts where you need to push your pace to really feel the effects so test yourself today.

3-30-21 WOD

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Heavy Day – Squat Cycle Day 1

Front Squats

4×8 @ 65%

Back Squats

2×8 @ 60%

Tempo – 3 sec eccentric, 2 second pause at bottom

Accessory Work (done between squat sets)

12 reverse flies

12 alternating v-ups

20 russian twists

12 plank knee to elbow

Notes: It’s going to be spicy!