Friday, 5/26/17
Barbell Strength/Stability
5×5 Back Squats w/ 3 second pause at the bottom
WOD
10 Minute AMRAP:
3, 6, 9, 12, etc…
Hang Power Cleans (135#/95#)
Handstand Push Ups
Thursday, 5/25/17
“Pick a Skill”
WOD
100 Double Unders
30 Toes 2 Bar
100′ OH Plate Walking Lunge (55#/35#)
30 Toes 2 Bar
100 Double Unders
Wednesday, 5/24/17
Barbell Strength
10 Minutes to work up to a heavy set of
1 Strict Press+1 Push Press+1 Push Jerk
WOD
8 Minute AMRAP:
10 Deadlifts (155#/105#)
20 Wall Balls (20#/14#)
Tuesday, 5/23/17
Gymnastics Strength
4×8 Strict Pull Ups
WOD
21-15-9
Calorie Assault Bike
Kb Swings (70#/53#)
Directly into…
9-15-21
Calorie Row
Burpees over the Rower
Wednesday, 5/17/17
Strength
3×10 Back Squats
*Climb in weight each set
WOD
12 Minute AMRAP:
200m Run
10 Toes 2 Bar
10 Kb Swings (70#/53#)
*Climb by 2 reps every round (12,14,16, etc…)
Tuesday, 5/16/17
Strength/Stability
4×50 ft Single Arm Overhead Walking Lunge (53#/35#)
WOD
For Time:
30/25 Calorie Assault Bike
20 Burpee Box Jump Overs (30″/24″)
10 Power Cleans (185#/135#)
Monday, 5/15/17
WOD
12 Rounds:
4 Strict Hand Stand Push Ups
8 Chest 2 Bar Pull Ups
12 Air Squats
*18 Minute Time Cap
Core Conditioning
3×15 Ghd Sit Ups
3×15 Weighted Hip Extensions
Friday, 5/12/17
Strength
10 Minute EMOM:
1 Back Squat
*build in weight each set
WOD
12 Minute AMRAP:
9 Wall Balls (30#/20#)
12 Toes 2 Bar
15 Hand Release Push Ups
Thursday, 5/11/17
“Pick a Skill”
WOD
EMOM for as long as possible:
Odd: 10/8 Calorie Bike
Even: Rest
*every odd minute add 1 Calorie until you cannot complete that number in the minute