Thursday, 10/3/19
WOD
Every 2 Minutes Until Failure:
3 Back Squats (135#/95#)
*Increase by 20#/10# every round
Cool Down
5 Minute Recovery Row
Wednesday, 10/2/19
Strength
3 Sets:
50’ Overhead Walking Lunge
WOD
For Time:
400m Run
36 Pull Ups
400m Run
24 Chest to Bar Pull Ups
400m Run
12 Bar Muscle Ups
Tuesday, 10/1/19
WOD
12 Minute AMRAP:
3 Power Cleans (185#/135#)
6 Handstand Push Ups
9 Wall Balls (30#/20#)
Monday, 9/30/19
WOD
For Time:
75/60 Calorie Bike
75 Toes to Bar
Accessory Work
3 Sets:
10 Alternating Lateral Lunge
10 Alternating Single Leg RDL
Friday, 9/27/19
Strength
8 Sets:
1 Front Squat + 1 Jerk
WOD
For Time:
27-21-15-9
Calorie Row
Thruster (95#/65#)
Thursday, 9/26/19
WOD
3 Minute EMOM:
4 Deadlifts
Rest 1 Minute
3 Minute EMOM:
3 Deadlifts
Rest 1 Minute
3 Minute EMOM:
2 Deadlifts
Rest 1 Minute
3 Minute EMOM:
1 Deadlift
Wednesday, 9/29/19
WOD
For Time:
800m Run
15 Muscle Ups
100’ Kettlebell Lunge (53#/35#)
400m Run
100’ Kettlebell Lunge (53#/35#)
15 Muscle Ups
800m Run
Tuesday, 9/24/19
WOD
8 Minute AMRAP:
5 Power Snatch (135#/95#)
15 Handstand Push Ups
Core Strength
3 Sets:
30 Russian Twist
1 Minute Plank Hold
*Rest 1 Minute
Monday, 9/23/19
Strength
3×5 Back Squat @60%-70%
WOD
4 Rounds:
1 Minute: Max Wall Balls (20#/14#)
1 Minute: Max Calorie Bike
1 Minute: Max Double Unders
1 Minute: Rest
Friday, 9/20/19
Strength
5×3 Push Press
WOD
3 Rounds:
400m Run
12 Burpee Box Jump Overs (24”/20”)
15 Thrusters (95#/65#)