Tuesday, 7/10/18
Barbell Conditioning
2×15 Overhead Squats
*Rest 3 minutes between sets
WOD
10 Minute AMRAP:
5 Handstand Push Ups
20 Double Unders
5 Chest to Bar Pull Ups
20 Double Unders
*Go up by 5 reps every round on the handstand push ups and c2b pull ups
Monday, 7/9/18
Strength
10 minutes to work up to a heavy Deadlift
WOD
For Time:
21 Deadlifts (275#/185#)
1k Assault Bike
15 Deadlifts (275#/185#)
1k Assault Bike
9 Deadlifts (275#/185#)
Friday, 7/6/18
Gymnastics
Muscle Up Skill Work
WOD
For Time:
1000m Row
200′ Dumbbell Overhead Walking Lunge (50#/35)
20 Muscle Ups
Wednesday, 7/4/18
WOD
“Hotshots 19”
6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run
Tuesday, 7/3/18
WOD
For Time:
100/80 Calorie Bike
*EMOM 30 Double Unders
Core Strength
3×20 GHD Sit Ups
Monday, 7/2/18
Strength
4×5 Back Squats
*Build in weight each set
WOD
10 Minute AMRAP:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Friday, 6/29/18
WOD
5 Rounds, Every 3 Minutes:
18/15 Calorie Bike
12 Front Squats (155#/105#)
Thursday, 6/28/18
Partner WOD
16 Minute AMRAP:
100′ Sandbag Carry (150#/100#)
5 Burpees Over the Sandbag
100m Run with Med Ball (20#/14#)
Wednesday, 6/27/18
WOD
12 Minute AMRAP:
6 Strict Handstand Push Ups
12 Deadlifts (225#/155#)
30 Double Unders
Core Strength
3×10 of Core Complex:
3 Second Hollow Hold + V-Up