Thursday, 9/5/19
WOD
Every 2 Minutes for 20 Minutes (10 Sets):
3 Front Squats
*Build in weight each set
Wednesday, 9/4/19
Gymnastics Strength
4×12 Strict Pull Ups
*Rest 1 Minute after each set
WOD
“Second Cut”
For Time:
800m Row
66 Kettlebell Push Jerks (35#/26#)
132’ Handstand Walk
Tuesday, 9/3/19
WOD
7 Minute AMRAP:
2 Power Cleans (205#/145#)
12/10 Calorie Bike
*Add 2 Power Cleans Every Round
Core Strength
8 Minute EMOM:
Odd: 15 GHD Sit Ups
Even: 20 Second Hollow Body Hold
Monday, 9/2/19
WOD
“Loredo”
6 Rounds:
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run
Friday, 8/30/19
WOD
12 Minute AMRAP:
100 Double Unders
75 Wall Balls (20#/14#)
50 Dumbbell Hang Clean and Jerk (50#/35#)
Thursday, 8/29/19
Strength
10×2 Bench Press
WOD
3 Rounds:
Max Distance Sandbag Carry (150#/100#)
*Rest 1 Minute
Wednesday, 8/28/19
WOD
For Time:
21-18-15-12-9-6-3
Deadlifts (155#/105#)
Pull Ups
Core Strength
Alternating Tabata:
Russian Twist
Hollow Rocks
Tuesday, 8/27/19
WOD
5 Minute AMRAP:
21 Calorie Bike
21 Overhead Squats (95#/65)
21 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP:
15 Calorie Bike
15 Overhead Squats (95#/65)
15 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP:
9 Calorie Bike
9 Overhead Squats (95#/65)
9 Bar Facing Burpees
Monday, 8/26/19
Strength
3×10 Alternating Back Rack Lunges
WOD
5 Rounds:
20/16 Calorie Row
15 Handstand Push Ups
Friday, 8/23/19
Strength
5 Sets:
1 Squat Clean+2 Jerks
WOD
3 Rounds:
18 Thrusters (95#/65#)
9 Bar Muscle Ups