Apr. 9
“Broncos” – Hero workout in honour of the tragic bus crash on April 6
Partner Workout
6 Rounds of AMRAP 4:
15 Burpees onto a plate with a high five to your partner
29 Box Jumps to 20″
Rest 1 min between rounds
To be completed in as much green as you have!!
https://www.gofundme.com/funds-for-humboldt-broncos
Apr. 10
Deadlift
Work Sets – 75%x2
Speed Sets – 60% 8×3
Pullups – 3×3
**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)
EMOM 10
8 Pendlay Rows (135#/95#)
8 Toes to KB
Apr. 11
Partner WOD
1000/800m Row
80 Pushups
750/650m Row
60 Pushups
500/450m Row
40 Pushups
**Mixed teams split the difference on the row
Apr. 12
Overhead Squat – 5×5@60% – to be done with a bench target
Pullups – 5×8
**Pullups are to be done strict. Use w/ considerable band tension so not anywhere close to failure (RPE 6-7)
9 min AMRAP
6 DB Presses Left (50#/35#)
6 Burpees over DB
6 DB Presses Right (50#/35#)
6 Burpees over DB
Apr. 13
For Time:
20-15-10-5
Power Cleans (95#/65#-115#/80#-135#/95#-155#/115#)
50-60-70-80
Double Unders
Apr. 14
EMOM 12
Alternate:
12/9 Cal Row
5-8 HSPU
Rest 3 min
2 Rounds
2 min max reps:
Push Jerks (115#/75#)
Box Jumps (24″/20″)
Rest 1 min between each round
Apr. 15
AMRAP 14
9 Front Squat 135/95
12 Strict Knee 2 Elbow
15 Wallball 20/14
18 Kb Swing 53/35