Tuesday, 6/26/18
WOD
For Time:
50 Pull Ups
100’ Dual KB Front Rack Walking Lunge
(53#/35#)
Conditioning
8 Sets, Every 90 Seconds:
200m/180m Row
Monday, 6/25/18
Strength
8 Minute EMOM:
2 Squat Snatch
WOD
8 Minute AMRAP:
3,6,9,12, etc…
Ring Dips
Overhead Squats (115#/85#)
Friday, 6/22/18
WOD
For Time:
800m Run
40 Wall Balls (20#/14#)
40 Hang Cleans (115#/85#)
40 Wall Balls (20#/14#)
800m Run
Thursday, 6/21/18
WOD
Tabata (8 rounds: :20 on/:10 off)
1) Single Arm Dumbbell Push Press
2) Single Arm Farmers Hold Reverse Lunge
3) Single Arm Dumbbell Snatch
4) Calorie Row
*50#/35#
*Alternate hands each round
Wednesday, 6/20/18
WOD
3 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
Conditioning
8×12/10 Calorie Bike
*Every 90 seconds
Tuesday, 6/19/18
Accessory Work
3×10 Single Leg RDL’s
WOD
10 Minute AMRAP:
20 Sumo Deadlift High Pull (75#/55#)
60 Double Unders
Monday, 6/18/18
Strength
8 Minute EMOM:
2 Clusters
*Drop from the top between reps
WOD
10-20-30
Toes to Bar
Thrusters (95#/65#)
Friday, 6/15/18
WOD
10 Minute AMRAP:
1,2,3,4,5, etc…
Power Snatch (135#/95#)
*8 Bar Facing Burpees
Thursday, 6/14/18
WOD
20 Minute EMOM:
1: 10 Dumbbell Box Step Ups (5 Each Leg)
2: 15 Hip Extensions
3: 15 Box Jumps (24″/20″)
4: Max Effort Sandbag Cleans
5: Rest
Wednesday, 6/13/18
WOD
For Time:
1k Row
75 Shoulder to Overhead (75#/55#)
50 Toes to Bar
Gymnastics Strength
3×10 Weighted Strict Pull Ups