Thursday, 7/11/19
WOD
10×1 Split Jerks
Wednesday, 7/10/19
WOD
15 Minute AMRAP:
18 Wall Balls (20#/14#)
3 Bar Muscle Ups
12 Dumbbell Box Step Ups (50#/35#)(24”/20”)
3 Bar Muscle Ups
Tuesday, 7/9/19
WOD
“Isabel”
For Time:
30 Snatches (135#/95#)
Conditioning
Bike Intervals
30/24 Calorie Bike
Rest 3 Minutes
30/24 Calorie Bike
Rest 3 Minutes
30/24 Calorie Bike
Monday, 7/8/19
WOD
5 Rounds:
10 Front Squats (135#/95#)
20 Push Ups
200m Run
Core Strength
3 Sets (1 Set Every 2:30):
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
Friday, 7/5/19
Strength
2×10 Push Press
*Rest 3 minutes between sets
WOD
8 Minute AMRAP:
10-20-30-40-50-etc…
Kettlebell Swings (53#/35#)
*Start each round with 50 Double Unders
Thursday, 7/4/19
WOD
“Hotshots 19”
6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run
Tuesday, 7/2/19
WOD
14 Minute AMRAP:
100/80 Calorie Row Buy In
Then AMRAP of…
50’ Dumbbell Overhead Walking Lunge (50#/35#)
15 Toes to Bar
Monday, 7/1/19
Strength
3×4 Deadlift
*Drop and reset every rep
WOD
For Time:
9-15-21-27
Deadlifts (165#/115#)
Bar Facing Burpees
Friday, 6/28/19
WOD
“Jack”
20 Minute AMRAP:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24”/20”)
Thursday, 6/27/19
WOD
12 Minute EMOM:
Odd: 100’ Sandbag Carry (150#/100#)
Even: Max Calorie Row