Thursday, 7/2/20

WOD

3 Minute AMRAP:
50 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time

Rest 90 Seconds

3 Minute AMRAP:
40 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time

Rest 90 Seconds

3 Minute AMRAP:
30 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time

Wednesday, 7/1/20

Strength

5×50’ Front Rack Walking Lunge

WOD

For Time:
50 Toes to Bar
2000m/1800m Row

Tuesday, 6/30/20

WOD

15 Minute AMRAP:
5 Muscle Ups
10 Shoulder to Overhead (135#/95#)
50 Double Unders

Monday, 6/29/20

Strength
10 Minute EOMOM (5 Sets):
1 Back Squat

WOD

For Time:
27-21-15-9
Calorie Bike
Kettlebell Swings (70#/53#)

Friday, 6/26/20

WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 
Overhead Squats
(115#/85#)

Core Strength

4 Sets (1 Every 2 Minutes):
10 Hollow Rocks 
10 V Ups
10 Tuck Ups

Thursday, 6/25/20

Strength

5×2 Tempo Strict Press
*3 Second Decent

WOD

4 Rounds:
400m Run 
80 Yard Kettlebell Farmers Carry (70#/53#)

Wednesday, 6/24/20

WOD

As Many Reps As Possible:
5 Minute Max Calorie Bike
4 Minute Max Wall Balls (20#/14#)
3 Minute Max Dumbbell Snatch (50#/35#)
2 Minute Max Box Jumps (24”/20”)
1 Minute Max Pull Ups

Tuesday, 6/23/20

Gymnastics Strength

3×10 Deficit Handstand Push Ups 
*Rest 2 Minutes

WOD

For Time:
30-20-10
Toes to Bar 
15-10-5 
Clean and Jerks (135#/95#)

Monday, 6/22/20

Strength
10 Minute EOMOM (5 Sets):
2 Back Squats

WOD

10 Minute AMRAP:
40 Calorie Row
40 Dumbbell Step Ups (50#/35#)(24”/20”)
40 Burpees Over the Rower

Friday, 6/19/20

WOD

21-15-9
Deadlifts (225#/155#)
Ring Dips
*8 Minute Time Cap

At 8 Minutes Start:

42-30-18
Kettlebell Swings (53#/35#)
Ab Mat Sit Ups