Monday, 6/11/18
WOD
For Time:
75 Wall Balls (30#/20#)
Conditioning
8x100m Sprints
*Every 90 Seconds
Uncategorized
Friday, 6/8/18
Strength
2×8 Front Squat
*3 minute rest
WOD
3 Rounds:
10 Right Arm DB Thrusters (50#/35#)
5 Muscle Ups
10 Left Arm DB Thrusters (50#/35#)
5 Muscle Ups
Thursday, 6/7/18
WOD
Teams of 3
25 Minute AMRAP:
Partner 1:
750m Row
Partner 2/3 AMRAP:
100′ Box Push
5 Bench Press (155#/105#)
10 Russian KB Swings (70#/53#)
Wednesday, 6/6/18
WOD
30-20-10
Assault Bike Calories
Handstand Push Ups
Toes to Bar
*Tabata Style
Tuesday, 6/5/18
Accessory Work
4×50’ Back Rack Walking Lunge
WOD
4 Minute AMRAP:
400m Run
Max Burpee Box Jump Overs (24”/20”)
Rest 1 Minute
3 Minute AMRAP:
300m Run
Max Burpee Box Jump Overs
Rest 1 Minute
2 Minute AMRAP:
200m Run
Max Burpee Box Jump Overs
Rest 1 Minute
1 Minute AMRAP:
100m Run
Max Burpee Box Jump Overs
Monday, 6/4/18
Strength Complex
8 Minute EMOM:
1 Deadlift+1 Hang Power Clean+1 Push Jerk
*Build in weight each minute
WOD
“DT”
5 Rounds:
12 Deadlift (155#/105#)
9 Hang Power Clean
6 Shoulder to Overhead
Friday, 6/1/18
Strength
2×10 Front Squats
*3 minute rest between sets
WOD
3 Rounds:
500m Row
25 Wall Balls (30#/20#)
Thursday, 5/31/18
Partner WOD
14:00 AMRAP:
(Partner 1)
3 Dumbbell Hang Clean and Jerk (50#/35)
3 Lateral Burpees Over the Dumbbell
(Partner 2)
6 Dumbbell Hang Clean and Jerk (50#/35)
6 Lateral Burpees Over the Dumbbell
(Partner 1)
9 Dumbbell Hang Clean and Jerk (50#/35)
9 Lateral Burpees Over the Dumbbell
(Partner 2)
12 Dumbbell Hang Clean and Jerk (50#/35)
12 Lateral Burpees Over the Dumbbell
Etc…
Wednesday, 5/30/18
WOD
4 Rounds, (1 Round Every 4 Minutes):
20/15 Calorie Bike
15 Hang Power Snatch (75#/55#)
10 Box Jumps (30”/24”)