Friday, 5/31/19
Gymnastics Strength
15-12-9-6-3
Strict Handstand Push Ups
*Rest 1 Minute Between Sets
WOD
8 Minute AMRAP:
40 Wall Balls (20#/14#)
30 Push Press (95#/65)
20 Front Squats (95#/65#)
May 2019
Thursday, 5/30/19
Partner WOD
For Time:
50-40-30-20-10
Calorie Row
Cool Down
15 Minutes of Mobility Work
Tuesday, 5/28/19
Strength
5×3 Deadlifts
*Drop from the top each rep
WOD
Alternating Tabata For Reps:
Calorie Bike
GHD Sit Ups
Monday, 5/27/19
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday, 5/24/19
Strength
Every 90 Seconds for 5 Sets:
3 Hang Power Cleans
WOD
3 Rounds:
18 Hang Power Cleans (115#/85#)
18 Front Squats (115#/85#)
18 Toes to Bar
Thursday, 5/23/19
WOD
8 Minute AMRAP:
15/12 Calorie Bike
100′ Sandbag Carry (150#/100#)
Rest 2 Minutes
8 Minute AMRAP:
200m Run
100m Farmers Carry (53#/35#)
Wednesday, 5/22/19
Strength
Back Squats
1×2 @75%
1×2 @80%
1×2 @85%
WOD
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch (135#/95#)
Tuesday, 5/21/19
WOD
5 Minute AMRAP:
3 Rounds:
10 Bar Facing Burpees
10 Deadlifts (225#/155#)
Max Calorie Row in Remaining Time
Rest 5 Minutes
5 Minute AMRAP:
2 Rounds:
15 Bar Facing Burpees
15 Deadlifts (185#/135#)
Max Calorie Row in Remaining Time
Rest 5 Minutes
5 Minute AMRAP:
1 Round:
30 Bar Facing Burpees
30 Deadlifts (135#/95#)
Max Calorie Row in Remaining Time
Monday, 5/20/19
WOD
For Time:
40 Chest to Bar Pull Ups
40 Box Jump Overs (24″/20″)
40 Handstand Push Ups
200′ Walking Lunge
800m Run
Core Stability
5 Minute EMOM:
40 Second Plank Hold
20 Second Rest