Wednesday, 6/24/20
WOD
As Many Reps As Possible:
5 Minute Max Calorie Bike
4 Minute Max Wall Balls (20#/14#)
3 Minute Max Dumbbell Snatch (50#/35#)
2 Minute Max Box Jumps (24”/20”)
1 Minute Max Pull Ups
Tuesday, 6/23/20
Gymnastics Strength
3×10 Deficit Handstand Push Ups
*Rest 2 Minutes
WOD
For Time:
30-20-10
Toes to Bar
15-10-5
Clean and Jerks (135#/95#)
Monday, 6/22/20
Strength
10 Minute EOMOM (5 Sets):
2 Back Squats
WOD
10 Minute AMRAP:
40 Calorie Row
40 Dumbbell Step Ups (50#/35#)(24”/20”)
40 Burpees Over the Rower
Friday, 6/19/20
WOD
21-15-9
Deadlifts (225#/155#)
Ring Dips
*8 Minute Time Cap
At 8 Minutes Start:
42-30-18
Kettlebell Swings (53#/35#)
Ab Mat Sit Ups
Thursday, 6/18/20
Strength
5×4 Tempo Strict Press
*3 Second Descent
WOD
As Many Reps As Possible:
4 Minute Max Calorie Bike
Rest 1 Minute
3 Minute Max Calorie Bike
Rest 1 Minute
2 Minute Max Calorie Bike
Rest 1 Minute
1 Minute Max Calorie Bike
Wednesday, 6/17/20
WOD
For Time:
800m Run
20 Wall Balls (30#/20#)
20 Burpee Box Jump Overs (24”/20”)
600m Run
15 Wall Balls (30#/20#)
15 Burpees Box Jump Overs (24”/20”)
400m Run
10 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24”/20”)
200m Run
5 Wall Balls (30#/20#)
5 Burpee Box Jump Overs (24”/20”)
Tuesday, 6/16/20
WOD
10 Rounds:
3 Power Snatch (155#/105#)
7 Chest to Bar Pull Ups
*15 Minute Time Cap
Core Strength
Opposite Tabata (10 Seconds On/20 Seconds Off):
L Sit Hold
Monday, 6/15/20
Strength
10 Minute EOMOM (5 Sets):
3 Back Squats
WOD
12 Minute AMRAP:
15/12 Calorie Row
25’ Dumbbell Walking Lunge (50#/35#)
15 Dumbbell Shoulder to Overhead (50#/35#)
25’ Dumbbell Walking Lunge
Friday, 6/12/20
WOD
15 Minute AMRAP:
20 Muscle Ups
40 Handstand Push Ups
60 Dumbbell Snatch (50#/35#)
80/64 Calorie Row
100 Double Unders
Thursday, 6/11/20
WOD
Tabata (8 Rounds: 20 Seconds On/10 Seconds Off):
Kettlebell Swings (53#/35#)
Plank Hold
Kettlebell Box Step Ups (24”/20”)
Plank Hold