Tuesday, 10/8/19
Strength
3×5 Front Squat @60%-70%
WOD
7 Minute AMRAP:
3 Rounds:
5 Squat Cleans (185#/135#)
15 Chest to Bar Pull Ups
Max Bar Facing Burpees in remaining time
Uncategorized
Monday, 10/7/19
WOD
For Time:
90 Double Unders
30/24 Calorie Bike
30 Shoulder to Overhead (135#/95#)
60 Double Unders
20/16 Calorie Bike
20 Shoulder to Overhead (135#/95#)
30 Double Unders
10/8Calorie Bike
10 Shoulder to Overhead (135#/95#)
Core Strength
4×15 GHD Sit Ups
*15 Second Hold
Friday, 10/4/19
WOD
For Time:
10 Dumbbell Snatch (50#/35#)
15 Burpee Box Jump Overs (24”/20”)
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 Burpee Box Jump Overs
*20 minute time cap
Thursday, 10/3/19
WOD
Every 2 Minutes Until Failure:
3 Back Squats (135#/95#)
*Increase by 20#/10# every round
Cool Down
5 Minute Recovery Row
Wednesday, 10/2/19
Strength
3 Sets:
50’ Overhead Walking Lunge
WOD
For Time:
400m Run
36 Pull Ups
400m Run
24 Chest to Bar Pull Ups
400m Run
12 Bar Muscle Ups
Tuesday, 10/1/19
WOD
12 Minute AMRAP:
3 Power Cleans (185#/135#)
6 Handstand Push Ups
9 Wall Balls (30#/20#)
Monday, 9/30/19
WOD
For Time:
75/60 Calorie Bike
75 Toes to Bar
Accessory Work
3 Sets:
10 Alternating Lateral Lunge
10 Alternating Single Leg RDL
Friday, 9/27/19
Strength
8 Sets:
1 Front Squat + 1 Jerk
WOD
For Time:
27-21-15-9
Calorie Row
Thruster (95#/65#)
Thursday, 9/26/19
WOD
3 Minute EMOM:
4 Deadlifts
Rest 1 Minute
3 Minute EMOM:
3 Deadlifts
Rest 1 Minute
3 Minute EMOM:
2 Deadlifts
Rest 1 Minute
3 Minute EMOM:
1 Deadlift
Wednesday, 9/29/19
WOD
For Time:
800m Run
15 Muscle Ups
100’ Kettlebell Lunge (53#/35#)
400m Run
100’ Kettlebell Lunge (53#/35#)
15 Muscle Ups
800m Run