Wednesday, 6/7/17
Overhead Stability
5×5 Overhead Squats w/ a 3 second pause in the bottom
WOD
8 Rounds For Time:
8 Kb Swings (70#/53#)
8 Wall Balls (30#/20#)
Tuesday, 6/6/17
Gymnastics Strength
3×10 Strict Pull Ups
WOD
3 Minute AMRAP:
15/12 Calorie Bike Cash In
10 Sumo Deadlift High Pull (75#/55#)
20 Double Unders
Rest 90 Seconds
3 Minute AMRAP:
15/12 Calorie Bike Cash In
15 Sumo Deadlift High Pull (75#/55#)
30 Double Unders
Rest 90 Seconds
3 Minute AMRAP:
15/12 Calorie Bike Cash In
20 Sumo Deadlift High Pull (75#/55#)
40 Double Unders
Monday, 6/5/17
Barbell Strength
8 Minute EMOM:
3 Power Cleans
*Build in weight
WOD
3 Rounds:
400m Run
18 Toes 2 Bar
15 Thrusters (95#/65#)
Saturday, 6/3/17
Community WOD
20 Minute AMRAP:
10/8 Calorie Bike
8 Alternating Front Rack Lunges (95#/65#)
6 Bar Facing Burpees
*Alternate rounds with a partner
Friday, 6/2/17
Gymnastics Skill
5 Minutes max distance handstand walk
or…
5 Minute EMOM: 3 Wall Walks
WOD
30 Back Squats (135#/95#)
20 Calorie Row
20 Front Squats (135#/95#)
20 Calorie Row
10 Overhead Squats (135#/95#)
20 Calorie Row
Wednesday, 5/31/17
Strength/Stability
3×5 (each arm) Turkish Get Ups
*use dumbbell or kettlebell
WOD
4 Rounds:
1 Minute Max Effort Box Jump Overs (24″/20″)
1 Minute Max Effort Kb Swings (53#/35#)
1 Minute Max Effort Calorie Bike
1 Minute Rest
Tuesday, 5/30/17
WOD
For Time:
21 Deadlifts (185#/135#)
42 Ab Mat Sit Ups
15 Deadlifts
30 Ab Mat Sit Ups
9 Deadlifts
18 Ab MAt Sit Ups
Monday, 5/29/17
Memorial Day Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Saturday, 5/27/17
Partner WOD
18 Minute AMRAP:
20 Calorie Bike
20 Kb Step Ups (53#/35#)
*Add 5 reps every round
*1 Rope Climb every 2 minutes