Monday, 7/2/18

Strength

4×5 Back Squats
*Build in weight each set

WOD

10 Minute AMRAP:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Friday, 6/29/18

WOD

5 Rounds, Every 3 Minutes:
18/15 Calorie Bike
12 Front Squats (155#/105#)

Thursday, 6/28/18

Partner WOD

16 Minute AMRAP:
100′ Sandbag Carry (150#/100#)
5 Burpees Over the Sandbag
100m Run with Med Ball (20#/14#)

Wednesday, 6/27/18

WOD

12 Minute AMRAP:
6 Strict Handstand Push Ups
12 Deadlifts (225#/155#)
30 Double Unders

Core Strength

3×10 of Core Complex:
3 Second Hollow Hold + V-Up

Tuesday, 6/26/18

WOD

For Time:
50 Pull Ups
100’ Dual KB Front Rack Walking Lunge
(53#/35#)

Conditioning

8 Sets, Every 90 Seconds:
200m/180m Row