Tuesday, 7/2/19
WOD
14 Minute AMRAP:
100/80 Calorie Row Buy In
Then AMRAP of…
50’ Dumbbell Overhead Walking Lunge (50#/35#)
15 Toes to Bar
Monday, 7/1/19
Strength
3×4 Deadlift
*Drop and reset every rep
WOD
For Time:
9-15-21-27
Deadlifts (165#/115#)
Bar Facing Burpees
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