Month: May 2017

Wednesday, 5/31/17

Strength/Stability

3×5 (each arm) Turkish Get Ups
*use dumbbell or kettlebell

WOD

4 Rounds:
1 Minute Max Effort Box Jump Overs (24″/20″)
1 Minute Max Effort Kb Swings (53#/35#)
1 Minute Max Effort Calorie Bike
1 Minute Rest

Tuesday, 5/30/17

WOD

For Time:
21 Deadlifts (185#/135#)
42 Ab Mat Sit Ups
15 Deadlifts
30 Ab Mat Sit Ups
9 Deadlifts
18 Ab MAt Sit Ups

Monday, 5/29/17

Memorial Day Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Saturday, 5/27/17

Partner WOD

18 Minute AMRAP:
20 Calorie Bike
20 Kb Step Ups (53#/35#)
*Add 5 reps every round
*1 Rope Climb every 2 minutes

Friday, 5/26/17

Barbell Strength/Stability

5×5 Back Squats w/ 3 second pause at the bottom

WOD

10 Minute AMRAP:
3, 6, 9, 12, etc…
Hang Power Cleans (135#/95#)
Handstand Push Ups

Thursday, 5/25/17

“Pick a Skill”

WOD

100 Double Unders
30 Toes 2 Bar
100′ OH Plate Walking Lunge (55#/35#)
30 Toes 2 Bar
100 Double Unders

Wednesday, 5/24/17

Barbell Strength

10 Minutes to work up to a heavy set of
1 Strict Press+1 Push Press+1 Push Jerk

WOD

8 Minute AMRAP:
10 Deadlifts (155#/105#)
20 Wall Balls (20#/14#)

Tuesday, 5/23/17

Gymnastics Strength

4×8 Strict Pull Ups

WOD

21-15-9
Calorie Assault Bike
Kb Swings (70#/53#)
Directly into…
9-15-21
Calorie Row
Burpees over the Rower

Monday, 5/22/17

WOD

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)

Wednesday, 5/17/17

Strength

3×10 Back Squats
*Climb in weight each set

WOD

12 Minute AMRAP:
200m Run
10 Toes 2 Bar
10 Kb Swings (70#/53#)
*Climb by 2 reps every round (12,14,16, etc…)