Thursday, 8/22/19
WOD
For Time:
10k Assault Bike
Wednesday, 8/21/19
Skill Work
3×20 Alternating Pistols
WOD
4 Rounds:
2 Minutes On/1 Minute Off:
2,4,6,8,10,12, etc…
Deadlift (225#/155#)
Toes to Bar
*Pick up where you left off every round
Tuesday, 8/20/19
WOD
13 Minute AMRAP:
1000m Row
50 Ring Dips
50 Box Jump Overs (24”/20”)
100’ Handstand Walk
Monday, 8/19/19
Strength
2×10 Back Squat
*Rest 3 minutes
WOD
For Time:
50-40-30-20-10
Kettlebell Swings (53#/35)
*Start each round with a 200m Run
Friday, 8/16/19
Strength
5×2 Snatch
*Increase weight each set
WOD
9 Minute AMRAP:
3 Power Snatch (155#/105#)
6 Bar Facing Burpees
9 Chest to Bar Pull Ups
Thursday, 8/15/19
WOD
For Time:
1 Mile Run
75 GHD Sit Ups
Cool Down
15 Minutes of Mobility/Foam Rolling
Wednesday, 8/14/19
WOD
4 Rounds:
25/20 Calorie Row
50’ Dumbbell Walking Lunge (50#/35#)
Accessory Work
Alternating Tabata:
Odd: Single Leg RDL (Right Leg)
Even: Single Leg RDL (Left Leg)
Tuesday, 8/13/19
WOD
14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders
Monday, 8/12/19
WOD
“Grace”
30 Clean and Jerks (135#/95#)
Conditioning
8 Sets (Every 2 Minutes):
15/12 Calorie Bike
Friday, 8/9/19
Strength
5 Sets:
1 Squat Clean + 1 Hang Squat Clean
WOD
8 Minute AMRAP:
15 Front Squats (115#/85#)
15 Handstand Push Ups