Wednesday, 8/14/19
WOD
4 Rounds:
25/20 Calorie Row
50’ Dumbbell Walking Lunge (50#/35#)
Accessory Work
Alternating Tabata:
Odd: Single Leg RDL (Right Leg)
Even: Single Leg RDL (Left Leg)
Tuesday, 8/13/19
WOD
14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders
Monday, 8/12/19
WOD
“Grace”
30 Clean and Jerks (135#/95#)
Conditioning
8 Sets (Every 2 Minutes):
15/12 Calorie Bike
Friday, 8/9/19
Strength
5 Sets:
1 Squat Clean + 1 Hang Squat Clean
WOD
8 Minute AMRAP:
15 Front Squats (115#/85#)
15 Handstand Push Ups
Thursday, 8/8/19
WOD
Teams of 3
3 Rounds:
2 Minute: Sled Push (110#/70#)
30 Second Transition
2 Minute: Farmers Carry (70#/53#)
30 Second Transition
2 Minute: Sandbag Carry (150#/100#)
30 Second Transition
Wednesday, 8/7/19
WOD
4 Rounds, 1 Every 4 Minutes:
400m Run
50 Double Unders
20 Dumbbell Hang Clean and Jerks (50#/35#)
Tuesday, 8/6/19
WOD
For Time:
30-20-10
Assault Bike Calories
15-10-5
Deadlifts (315#/215#)
Core Strength
3 Sets:
30 Second L-Sit Hold
30 Russian Twist
Friday 8/2/19
WOD:
5 rounds:
15/12 Calorie Row
15 Wall Balls (30#/20#)
15 Box Jump Overs (24”/20”)
*15 Minute Time Cap
Accessory Work:
3×8 Alternating Turkish Get-Ups (4 each arm)
Thursday, 8/1/19
WOD
Every 2 Minutes for 20 Minutes (10 Sets):
3 Overhead Squats
*Build in weight each set