Wednesday, 8/28/19
WOD
For Time:
21-18-15-12-9-6-3
Deadlifts (155#/105#)
Pull Ups
Core Strength
Alternating Tabata:
Russian Twist
Hollow Rocks
Tuesday, 8/27/19
WOD
5 Minute AMRAP:
21 Calorie Bike
21 Overhead Squats (95#/65)
21 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP:
15 Calorie Bike
15 Overhead Squats (95#/65)
15 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP:
9 Calorie Bike
9 Overhead Squats (95#/65)
9 Bar Facing Burpees
Monday, 8/26/19
Strength
3×10 Alternating Back Rack Lunges
WOD
5 Rounds:
20/16 Calorie Row
15 Handstand Push Ups
Friday, 8/23/19
Strength
5 Sets:
1 Squat Clean+2 Jerks
WOD
3 Rounds:
18 Thrusters (95#/65#)
9 Bar Muscle Ups
Wednesday, 8/21/19
Skill Work
3×20 Alternating Pistols
WOD
4 Rounds:
2 Minutes On/1 Minute Off:
2,4,6,8,10,12, etc…
Deadlift (225#/155#)
Toes to Bar
*Pick up where you left off every round
Tuesday, 8/20/19
WOD
13 Minute AMRAP:
1000m Row
50 Ring Dips
50 Box Jump Overs (24”/20”)
100’ Handstand Walk
Monday, 8/19/19
Strength
2×10 Back Squat
*Rest 3 minutes
WOD
For Time:
50-40-30-20-10
Kettlebell Swings (53#/35)
*Start each round with a 200m Run
Friday, 8/16/19
Strength
5×2 Snatch
*Increase weight each set
WOD
9 Minute AMRAP:
3 Power Snatch (155#/105#)
6 Bar Facing Burpees
9 Chest to Bar Pull Ups
Thursday, 8/15/19
WOD
For Time:
1 Mile Run
75 GHD Sit Ups
Cool Down
15 Minutes of Mobility/Foam Rolling