Month: June 2019

Friday, 6/28/19

WOD

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

Thursday, 6/27/19

WOD

12 Minute EMOM:
Odd: 100’ Sandbag Carry (150#/100#)
Even: Max Calorie Row

Wednesday, 6/26/19

Gymnastics Strength

3×15 Strict Pull Ups

WOD

For Time:
600m Run
30 Overhead Squats (95#/65#)
400m Run
20 Overhead Squats (95#/65#)
200m Run
10 Overhead Squats (95#/65#)

Tuesday, 6/25/19

WOD

10 Minute AMRAP:
20/16 Calorie Bike
10 Hang Power Cleans (135#/95#)
*Add 2 hang cleans every round

Accessory Work

3×10 Lateral Lunges

Monday, 6/24/19

WOD

For Time:
75 GHD Sit Ups

Rest 2 Minutes

3 Rounds:
25 Dumbbell Snatch (50#/35#)
25 Push Ups

Rest 2 Minutes

75 Wall Balls (20#/14#)

Friday, 6/21/19

Strength

3×5 Deadlifts
*Drop and reset every rep

WOD

12 Minute AMRAP:
50 Double Unders
5 Squat Cleans (185#/135#)
10 Strict Handstand Push Ups

Thursday, 6/20/19

Partner WOD

Bike Intervals for Calories
5:00-4:00-3:00-2:00-1:00
*work:rest with partner

Wednesday, 6/19/19

WOD

3 Rounds:
400m Run
21 Toes to Bar
12 Burpees to Bar

Accessory Work

8 Minute Alternating EMOM:
Odd: 15 Weighted Hip Extensions
Even: 45 Second Plank Hold

 

Tuesday, 6/18/19

WOD

For Time:
50 Wall Balls
100’ Dumbbell Overhead Walking Lunge
50 Dumbbell Box Step Ups (24”/20”)
100’ Dumbbell Overhead Walking Lunge
50 Wall Balls
*Wall Ball: 20#/14#
*Dumbbell: 50#/35#

Monday, 6/17/19

Gymnastics Strength

10 Minute EMOM:
2 Strict Muscle Ups
Or
2 Muscle Up Transitions+2 Ring Dips

WOD

8 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65)