Friday, 12/7/18
Strength
3×10 Alternating Reverse Lunges
WOD
For Time:
25 Dumbbell Thrusters (50#/35#)
25 Pull Ups
50/40 Calorie Bike
25 Pull Ups
25 Dumbbell Thrusters (50#/35#)
Thursday, 12/6/18
WOD
Snatch Complex
10 Sets (1 Every 2 Minutes):
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*Build in weight each set
Wednesday, 12/5/18
Accessory Work
Turkish Get Ups
3×4 (Each Arm)
WOD
10 Minute AMRAP:
5 Handstand Push Ups
5 Deadlifts (155#/105#)
5 Toes to Bar
*Add 5 reps every round
Monday, 12/3/18
WOD
2 Rounds:
50 Double Unders
25 Hang Power Cleans (95#/65#)
50 Double Unders
25 Push Press (95#/65#)
50 Double Unders
25 Burpees
Friday, 11/30/18
Gymnastics
4 Sets: Max Unbroken Strict Pull Ups
*Rest 1 minute between sets
WOD
3 Rounds:
400m Run
40 Wall Balls (20#/14#)
Thursday, 11/29/18
Partner WOD
3 Rounds:
90 Second Sled Push (90#/70#)
30 Second Rest
90 Second Sandbag Clean Over the Box (30”)
30 Second Rest
90 Second Farmers Carry (35’s/25’s)
30 Second Rest
Wednesday, 11/28/18
WOD
For Time:
30 Calorie Row
30 Box Jump Overs (24″/20″)
30 Ring Dips
60 Kettlebell Swings (53#/35#)
30 Ring Dips
30 Box Jump Overs (24″/20″)
30 Calorie Row
Tuesday, 11/27/18
Accessory Work
3×10 Single Leg RDL
WOD
10 Minute AMRAP:
50/40 Calorie Bike
50 Toes to Bar
Monday, 11/26/18
Strength
5×3 Push Jerks
*Add weight each set
WOD
For Time:
3-6-9-12-15
Shoulder to Overhead (135#/95#)
Front Squats (135#/95#)
Bar Facing Burpees