Tuesday, 7/24/18
Strength
10 Minute EMOM:
2 Back Squats
WOD
For Time:
30 Ring Muscle Ups
Monday, 7/23/18
WOD
3 Rounds:
15 Deadlifts (185#/135#)
50′ Walking Lunge
30 Ab Mat Sit Ups
50′ Walking Lunge
Conditioning
4×20/15 Calorie Assault Bike Sprints
*1 Minute Rest
Friday, 7/20/18
WOD
2 Rounds:
25 Thrusters (95#/65#)
7 Bar Muscle Ups
25 Wall Balls (20#/14#)
7 Bar Muscle Ups
Thursday, 7/19/18
WOD
Teams of 4:
4 Rounds:
400′ Box Push
40 Tire Flips
40 Bench Press (115#/85#)
Wednesday, 7/18/18
WOD
3 Rounds, Every 3 Minutes:
25 Hang Power Snatch (75#/55#)
Max Calorie Bike
Accessory Work
3×10 Renegade Rows
Tuesday, 7/17/18
WOD
”Lou”
For Time:
600m Run
21 Squat Cleans (135#/95#)
21 Bar Facing Burpees
400m Run
15 Squat Cleans (135#/95#)
15 Bar Facing Burpees
200m Run
9 Squat Cleans (135#/95#)
9 Bar Facing Burpees
Monday, 7/16/18
WOD
8 Minute AMRAP:
12 Shoulder to Overhead (95#/65#)
12 Toes to Bar
Conditioning
5×400/350m Row
*Rest 1 Minute
Friday, 7/13/18
WOD
5 Minute AMRAP:
24/20 Calorie Row Cash In
12 Front Squats (95#/65#)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
5 Minute AMRAP:
24/20 Calorie Row Cash In
8 Front Squats (115#/85#)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
5 Minute AMRAP:
24/20 Calorie Row Cash In
4 Front Squats (135#/95#)
4 Burpee Box Jump Overs (24″/20″)
Thursday, 7/12/18
Partner WOD
8 Rounds:
200’ Sandbag Carry (150#/100#)
4 Rope Climbs
12 Synchro Hand Release Push Ups
Wednesday, 7/11/18
WOD
For Time:
75 KB Swings (70#/53#)
*EMOM 15 Ab Mat Sit Ups
Conditioning
5x300m Sprints
*Rest 1 Minute