Thursday, 6/4/20

WOD

2 Rounds:
800m Run
40 Ab Mat Sit Ups
200m Farmers Carry (53#/35#)
40 Ab Mat Sit Ups

Wednesday, 6/3/20

Strength

5×5 Tempo Strict Press 
*3 Second Decent

WOD

5 Minute AMRAP:
20/16 Calorie Bike
10 Front Squats (115#/85#)

Rest 1 Minute

4 Minute AMRAP:
15/12 Calorie Bike
15 Front Squats (115#/85#)

1 Minute

3 Minute AMRAP:
10/8 Calorie Bike
20 Front Squats (115#/85#)

Tuesday, 6/2/20

Gymnastics Strength

3×12 Strict Pull Ups

WOD

For Time:
20 Deadlifts (225#/155#)
40 Box Jump Overs (24″/20″)
60 Ring Dips
40 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)

Monday, 6/1/20

Strength

10 Minute EOMOM (5 Sets):
5 Back Squats

WOD

10 Minute AMRAP:
10 Calorie Row
25′ Overhead Walking Lunge (50#/35#)
*Add 2 Calories Every Round

Friday, 5/29/20

WOD

For Time:
30 Burpees to Bar
20 Wall Balls (20#/14#)
30 Dumbbell Step Ups (50#/35#) (24″/20″)
20 Wall Balls (20#/14#)
30 Dumbbell Step Ups (50#/35#) (24″/20″)
20 Wall Balls (20#/14#)
30 Burpees to Bar

Thursday, 5/28/20

WOD

For Distance:
20 Minute Assault Bike

Wednesday, 5/27/20

WOD

12 Minute AMRAP:
15/12 Calorie Row
12 Handstand Push Ups 
9 Hang Power Cleans (115#/85#)

Tuesday, 5/26/20

WOD

For Time:
20-15-10
Deadlifts (185#/135#)
100-75-50
Double Unders

Monday, 5/25/20

WOD

“Murph”
1 Mile Run 
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run 

Friday, 5/22/20

WOD

9 Minute AMRAP:
3 Power Cleans (155#/105#)
12 Toes to Bar
6 Power Cleans (155#/105#)
12 Toes to Bar 
9 Power Cleans (155#/105#)
12 Toes to Bar 
*Continue adding 3 Power Cleans