Monday, 7/10/17
Strength
10 minutes to work up to a heavy 1 rep power snatch
WOD
9 Minute AMRAP:
15 Toes 2 Bar
10 Deadlifts (115#/75#)
5 Power Snatch (115#/75#)
Uncategorized
Saturday, 7/8/17
Partner WOD
20 Minute AMRAP:
50 Hand Release Push Ups
50 Med Ball Cleans (20#/14#)
*400m run with med ball every 5 minutes
Friday, 7/7/17
Barbell Strength
Every 2 Minutes for 6 Minutes (3 sets)
10 Unbroken Deadlifts
*Build in weight each set
WOD
10-1 Pull Ups
20-2 Push Press (75#/55#)
30-3 Ab Mat Sit Ups
*16 Minute Time Cap
Thursday, 7/6/17
“Pick a Skill”
WOD
5 Rounds:
:40 Max Effort Calorie Bike
:20 Rest
:40 Max Effort Wall Balls (20#/14#)
:20 Rest
Wednesday, 7/5/17
Gymnastics Skill
5 Sets (Every 90 Seconds)
50′ HS Walk
or
4 Wall Walks
WOD
3 Rounds:
300m Run
21 KB Swings (53#/35#)
12 Toes 2 Bar
Tuesday, 7/4/17
“Independence Day WOD”
1776m Row Cash In
then…
7 Rounds:
4 Power Cleans (185#/135#)
17 Box Jumps (24″/20″)
Monday, 7/3/17
WOD
10 Minute AMRAP:
2-4-6-8-10 etc…
Overhead Squats (95#/65#)
Bar Facing Burpees
Core Conditioning
3×20 GHD Sit Ups
Friday, 6/30/17
Gymnastics Skill
Tabata Muscle Ups
If you can do 10 or more unbroken do 3 every 20 seconds
If you can do 5-10 unbroken do 2 every 20 seconds
If you can do less than 5 unbroken do 1 every 20 seconds
WOD
For Time:
150 Wall Balls (20#/14#)
*Everytime you break perform 15 kb swings (53#/35#)
*15 Minute Time Cap
Wednesday, 6/28/17
Strength
10 minutes to find a 3 rep max back squat
WOD
2 Rounds:
600m Run
30 Toes 2 Bar
20 Box Jump Overs (24″/20″)