Month: July 2017

Monday, 7/31/17

WOD

15-12-9-6-3
Overhead Squats (155#/105#)
5-4-3-2-1
Bar Muscle Ups
*12 Minute Time Cap

Conditioning

8 Sets (:40 on/:20 off)
Assault Bike for Calories

Saturday, 7/29/17

Partner WOD

800m Run
60 KB Snatches (53#/35#)
120 Ab Mat Sit Ups
2k Row
120 Ab Mat Sit Ups
60 KB Snatches (53#/35#)
800m Run

Friday, 7/28/17

Strength

5-4-3-2-1
Hang Power Clean
*90 seconds rest after each set

WOD

9 Minute AMRAP:
15 Wall Balls (30#/20#)
12 Box Jump Overs (30″/24″)

Thursday, 7/27/17

“Pick a Skill”

WOD

Alternating EMOM
Odd: 10/6 Calorie Assault Bike
Even: 2 Rope Climbs
*Go up 2 calories every round on the bike

Wednesday, 7/26/17

Skill

“Flight Simulator”
Double Unders
10-20-30-40-50-40-30-20-10

WOD

9-15-21
Calorie Row
Thrusters (95#/65#)
Bar Facing Burpees

Tuesday, 7/25/17

Strength/Stability

6 Sets (Every 90 Seconds)
50′ Kb Overhead Walking Lunge
*Alternating arms each walk

WOD

For Time:
800m Run
50 C2B Pull Ups
400m Run
25 C2B Pull Ups

Monday, 7/24/17

WOD

15 Minute AMRAP:
30 Air Squats
20 Hand Stand Push Ups
10 Deadlifts (225#/155#)

Gymnastics Core

3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 minute between sets

Saturday, 7/22/17

Partner WOD

20-40-60-80-100
Calorie Row
Wall Balls (20#/14#)
*25 Minute Time Cap

Friday, 7/21/17

Strength

10 Sets:
1 Push Press+1 Push Jerk
*Work up to a heavy set

WOD

3 Rounds:
10 Muscle Ups
30 Double Unders
300m Run

Thursday, 7/20/17

“Pick a Skill”

WOD

For Time:
800m Farmers Carry (53#/35#)
*5 burpees every time you drop the kettlebell’s