Wednesday, 8/29/18
WOD
Alternating EMOM:
Odd: 15/10 Calorie Row
Even: 50’ Walking Lunge
*increase by 1 rep every round on the rower until you cannot complete that amount in the minute
Accessory Work
3×10 Glute Ham Raises
Tuesday, 8/28/18
WOD
13 Minute AMRAP:
27-21-15-9
Bar Facing Burpees
Thrusters (95#/65#)
In remaining time…
Max reps of Ring Muscle Ups
Monday, 8/27/18
Strength
10 Minute EMOM:
2 Power Snatch
WOD
5 Rounds:
200m Run
12 Toes to Bar
16 Dumbbell Snatch (50#/35#)
Friday, 8/24/18
WOD
For Time:
40 Wall Balls (20#/14#)
20 Pull Ups
20 Deadlifts (225#/155#)
30 Wall Balls (20#/14#)
15 Pull Ups
15 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
10 Pull Ups
10 Deadlifts (225#/155#)
Thursday, 8/23/18
Partner WOD
5 Rounds:
20 Medball Sit Ups
400m Run w/ Medball
100’ Synchro Walking Lunges w/ Medball
*(20#/14#)
Wednesday, 8/22/18
WOD
For Time:
25 Overhead Squats (135#/95#)
2000 Meter Row
25 Overhead Squats (135#/95#)
Tuesday, 8/21/18
WOD
For Time:
30 Assault Bike Calories
15/12 Muscle Ups
20 Assault Bike Calories
10/8 Muscle Ups
10 Assault Bike Calories
5/4 Muscle Ups
Strength
4 Sets of DB Press Complex:
2 Strict Press+4 Push Press+6 Push Jerks
Monday, 8/20/18
WOD
10 Minute AMRAP:
2 Power Cleans (185#/135#)
4 Front Squats (185#/135#)
8 Bar Facing Burpees
Core Strength
3×15 Weighted Hip Extensions
Friday, 8/17/18
WOD
For Time:
40 Handstand Push Ups
40 Toes to Bar
80/65 Calorie Assault Bike
40 Toes 2 Bar
40 Handstand Push Ups
Thursday, 8/16/18
WOD
10 Rounds (1:00 on/1:00 rest):
25 Air Squats
Max Burpee Box Jump Overs (24″/20″)