July 2020

Friday, 7/17/20

Strength

3×4 Push Jerks

WOD

For Time:
400m Run
21 Deadlift (225#/155#)
400m Run
15 Deadlift (275#/185#)
400m Run
9 Deadlift (315#/225#)

Thursday, 7/16/20

WOD

For Time:
10k Bike

Wednesday, 7/15/20

WOD

For Time:
0-10:00
100 Wall Balls

10:00-20:00
100 Burpees to Bar

20:00-30:00
30 Bar Muscle Ups or 60 Chest to Bar Pull Ups

Tuesday, 7/14/20

Gymnastics Strength

3×12 Deficit Handstand Push Ups
*Rest 2 Minutes

WOD

3 Rounds:
25/20 Calorie Row
25 Box Jump Overs (24”/20”)
25 Kettlebell Swings (53#/35#)

Monday, 7/13/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 4 Front Squats

WOD

7 Minute AMRAP:
3 Toes to Bar
3 Squat Cleans (135#/95#)
*Add 3 Reps Every Round

Friday, 7/10/20

Strength

3×5 Push Jerks

WOD

For Time:
100 Double Unders
100’ Dumbbell Walking Lunge (50#/35#)
50 Handstand Push Ups
100’ Dumbbell Walking Lunge (50#/35#)
100 Double Unders

Thursday, 7/9/20

WOD

For Time:
200/160 Calorie Row

Wednesday, 7/8/20

WOD

10 Rounds:
200m Run
15 Wall Balls (20#/14#)

Tuesday, 7/7/20

Gymnastics Strength

10 Minute EMOM:
5 Strict Pull Ups

WOD

“Heavy Isabel”
For Time:
30 Power Snatch (155#/105#)

Monday, 7/6/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 5 Front Squats

WOD

12 Minute AMRAP:
15/12 Calorie Bike
10 Hand Release Push Ups
10 Toes to Bar
*Add 2 Push Ups and Toes to Bar Every Round