Monday, 5/6/19
Strength
8 Minute EMOM:
1 Squat Snatch
WOD
For Time:
50 Double Unders
10 Snatch
50 Double Unders
8 Snatch
50 Double Unders
6 Snatch
50 Double Unders
4 Snatch
50 Double Unders
2 Snatch
*95#/65#
Uncategorized
Friday, 5/3/19
Partner WOD
4 Minute AMRAP:
Tire Flips
Rest 2 Minutes
4 Minute AMRAP:
Rope Climbs
Rest 2 Minutes
4 Minute AMRAP:
Sled Push
Rest 2 Minutes
4 Minute AMRAP:
Bike Calories
Thursday, 5/2/19
Strength
10-8-6-4-2
Bench Press
*Build in weight each set
WOD
For Time:
40 GHD Sit Ups
50’ Dumbbell Overhead Walking Lunge
60 Dumbbell Step Ups (24″/20″)
50’ Dumbbell Overhead Walking Lunge
40 GHD Sit Ups
*50#/35# Dumbbell
Wednesday, 5/1/19
Gymnastics
3 Sets:
1 Minute Handstand Walk for Max Distance
*Rest 2 Minutes
WOD
10 Rounds:
5 Deadlift (275#/185#)
5 Strict Pull Ups
Tuesday, 4/30/19
Strength
3×4 Front Squats @70%
WOD
3 Minute AMRAP:
20/16 Calorie Row
20 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Row
15 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)
Rest 3 Minutes
3 Minute AMRAP:
20/16 Calorie Row
10 Lateral Burpees Over the Rower
Max Wall Balls (20#/14#)
Monday, 4/29/19
WOD
5 Rounds:
10 Dumbbell Hang Clean and Jerks (50#/35)
30 Double Unders
10 Dumbbell Hang Clean and Jerks (50#/35)
30 Double Unders
Core Strength
4 Super Sets:
15 V Ups
30 Russian Twist
Friday, 4/25/19
WOD
“Randy”
For Time:
75 Snatches (75#/55#)
Conditioning
4x400m Run
*One Every 4 Minutes
Thursday, 4/25/19
WOD
10 Minutes to find 1rm of the complex:
5 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
Wednesday, 4/24/19
Strength
3×6 Back Squat @65%
WOD
For Time:
30/24 Calorie Bike
30 Back Rack Lunges (115#/85#)
30 Box Jump Overs (24″/20″)
30 Back Rack Lunges (115#/85#)
30/24 Calorie Bike
Tuesday, 4/23/19
WOD
For Time:
25-20-15-10
Dumbbell Snatch (50#/35#)
Toes to Bar
Burpees to Bar
Gymnastics
7 Minute EMOM:
2 Rope Climbs