Monday, 7/23/18

WOD

3 Rounds:
15 Deadlifts (185#/135#)
50′ Walking Lunge
30 Ab Mat Sit Ups
50′ Walking Lunge

Conditioning

4×20/15 Calorie Assault Bike Sprints
*1 Minute Rest

Friday, 7/20/18

WOD

2 Rounds:
25 Thrusters (95#/65#)
7 Bar Muscle Ups
25 Wall Balls (20#/14#)
7 Bar Muscle Ups

Thursday, 7/19/18

WOD

Teams of 4:
4 Rounds:
400′ Box Push
40 Tire Flips
40 Bench Press (115#/85#)

Wednesday, 7/18/18

WOD

3 Rounds, Every 3 Minutes:
25 Hang Power Snatch (75#/55#)
Max Calorie Bike

Accessory Work

3×10 Renegade Rows

Tuesday, 7/17/18

WOD

”Lou”
For Time:
600m Run
21 Squat Cleans (135#/95#)
21 Bar Facing Burpees
400m Run
15 Squat Cleans (135#/95#)
15 Bar Facing Burpees
200m Run
9 Squat Cleans (135#/95#)
9 Bar Facing Burpees

Monday, 7/16/18

WOD

8 Minute AMRAP:
12 Shoulder to Overhead (95#/65#)
12 Toes to Bar

Conditioning

5×400/350m Row
*Rest 1 Minute

Friday, 7/13/18

WOD

5 Minute AMRAP:
24/20 Calorie Row Cash In
12 Front Squats (95#/65#)
4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

5 Minute AMRAP:
24/20 Calorie Row Cash In
8 Front Squats (115#/85#)
4 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

5 Minute AMRAP:
24/20 Calorie Row Cash In
4 Front Squats (135#/95#)
4 Burpee Box Jump Overs (24″/20″)

Thursday, 7/12/18

Partner WOD

8 Rounds:
200’ Sandbag Carry (150#/100#)
4 Rope Climbs
12 Synchro Hand Release Push Ups

Wednesday, 7/11/18

WOD

For Time:
75 KB Swings (70#/53#)
*EMOM 15 Ab Mat Sit Ups

Conditioning

5x300m Sprints
*Rest 1 Minute

Tuesday, 7/10/18

Barbell Conditioning

2×15 Overhead Squats
*Rest 3 minutes between sets

WOD

10 Minute AMRAP:
5 Handstand Push Ups
20 Double Unders
5 Chest to Bar Pull Ups
20 Double Unders
*Go up by 5 reps every round on the handstand push ups and c2b pull ups