Saturday April 25th

Warm Up:

2 min Run

3 x 5

Bear Complex (45/35)

WOD:

“Holleyman”

30 Rounds For Time:

5 Wall Ball (20/14) (10’/9′)

3 HSPU

1 Power Clean (225/155)

PostWOD:

2 min Light Paddling on Rower

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Friday April 24th

Warm Up:

Run 2min

2 sets:

15 Russian Baby Makers

15 Good Mornings (45/35)

10 Single Leg Hip Bridges

PreWOD:

30min to Establish a 1RM Deadlift

WOD:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

PostWOD:

LAX Ball or Peanut to Hamstrings

Foam Roll Lower Back

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Thurday April 23rd

Warm Up:

“Killer Kate”

Med Ball Cleans

Push Ups

Jumping Jacks

Burpees

PreWOD:

5 x 1

3-position Clean

(floor, hang, high-hang)

WOD:

For time:

For Time:

5 Rounds Of Cindy

500 m Row

4 Rounds Of Cindy

400 m Row

3 Rounds of Cindy

300 m Row

2 Rounds Of Cindy

200 m Row

1 Round Cindy

100 m Row

PostWOD:

Stretches:

Ideal

Couch

Calf

 

 

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Change to BTWB

Hey AC’ers!

For all you users of Beyond The Whiteboard, there’s been a small change.  Yesterday we changed our subscription to one where the athlete has to subscribe to BTWB. I’ll keep posting our WODs and using BTWB myself, including paying for my personal subscription to give AC access. I think it’s an amazing source of info that’s totally worth $5/mo. I hope you all continue to use the site!
Please let me know if you have any questions.

-Coach Paul

 

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Wednesday April 22nd

Warm Up:

25 Squats

25 Push Ups

25 Sit Ups

25 Lunges

2 min T-Spine Smash

PreWOD:

20 min to Establish a 1RM Strict Press (No dip and drive!!!)

WOD:

Your Choice; For Time:

100 Burpees

or

100 KB Swings (24/16)

**EMOM 10 reps of the movement you didn’t choose.**

PostWOD:

5 x 10 GHD Sit Ups

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Tuesday April 21st

Warm Up:

Group 8

PreWOD:

Accumulate 2min in each position:

Ring Support

Chin Over Bar

Hollow Body

Hand Stand

WOD:

For Time:

Row 1K

30 Cleans (135/95) (any style; each rep from the floor)

Row 1K

PostWOD:

Run Loop Cooldown

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