Thursday, 8/25/16:
skill of the day:
10×2 back squat w/3 second pause
WOD:
EMOM for 20:
odd: 10 burpee box jumps
even: 10 calorie row
Tuesday, 8/23/16:
skill of the day:
EMOM for 8 minutes:
5 L-pull ups
WOD:
AMRAP for 5 minutes:
15 calorie bike
10 toes to bar
rest 5 minutes
AMRAP for 5 minutes:
10 calorie bike
15 kb swings (70#/53#)
rest 5 minutes
AMRAP for 5 minutes:
15 calorie row
10 thrusters (95#/65#)
Monday, 8/22/16:
skill of the day:
1RM hang power clean
WOD:
5 rounds:
15 unbroken push press
12 unbroken front rack lunges
9 unbroken deadlifts
*choose a weight that allows you to do each round unbroken. If you break, drop weight and start that round from the beginning.
Thursday, 8/12/16:
skill of the day:
“death by double unders”
*starting with 15, add 5 reps each minute
WOD:
50 GHD sit-ups
50 burpees
50 calorie row
Monday, 8/8/16:
skill of the day:
3 rounds:
AMRAP for 1:30:
muscle-ups
rest 1:30
WOD:
“The Chief”
5 Rounds:
AMRAP for 3:00:
3 power cleans (135/95)
6 push-ups
9 air squats
rest 1:00
Monday, 8/1/16:
skill of the day:
2xME sets of toes to bar
WOD:
3 rounds:
1:30 ME bike for calories
1:30 ME overhead squats (95#/65#)
1:30 rest
Thursday, 7/28/16:
skill of the day:
3×15 weighted hip extensions
WOD:
1500m row
25 muscle-ups
Wednesday, 6/26/16:
skill of the day:
8×2 hang power snatch
WOD:
tabata:
double unders
bike for calories
row for calories
Friday, 7/15/16:
skill of the day:
EMOM for 6 minutes:
2 rope climbs
WOD:
AMRAP for 20 minutes:
20/16 calorie row
20 sit-ups
20/16 calorie bike
20 push-ups
Thursday, 7/14/16:
skill of the day:
5×5 hang squat clean
WOD:
200 double unders
50 wall balls (20#/14#)
100 double unders
40 wall balls
50 double unders
30 wall balls