Tuesday, 8/15/17

WOD

12 Minute AMRAP:
40′ Overhead Plate Lunge (55#/35#)
15 Chest 2 Bar Pull Ups
40′ Overhead Plate Lunge (55#/35#)
15 Toes 2 Bar

Conditioning

1k Row Time Trial

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Monday, 8/14/17
 
Barbell Strength
 
8 minute EMOM:
3 Front Squats @70%
 
WOD
 
For Time:
27-21-15-9
KB Swings (53#/35#)
Hand Release Push Ups
Box Jumps (24″/20″)

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Friday, 8/11/17

WOD

For Time:
100 Double Unders
75 Wall Balls (20#/14#)
50 Calorie Assault Bike
25 Thrusters (115#/85#)
*18 minute time cap

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Thursday, 8/10/17

“Pick a Skill”

WOD

12 Minute AMRAP:
1 Rope Climb
100′ Box Push
*Add 1 rope climb every round

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Wednesday, 8/9/17

WOD

40 Alternating KB Snatches (53#/35#)
800m Run
40 Alternating KB Snatches (53#/35#)

Core Strength

3×20 Weighted Sit Ups

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Tuesday, 8/8/17

Strength

Every 2:30 for 3 Sets:
15 Back Squats

WOD

2 Minute AMRAP:
24 Calorie Row:
Max Burpees Over the Rower

2 Minute AMRAP:
21 Calorie Row
Max Burpees Over the Rower

2 Minute AMRAP:
18 Calorie Row
Max Burpees Over the Rower

2 Minute AMRAP:
15 Calorie Row
Max Burpees Over the Rower

*2 minute rest between AMRAP’s

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Monday, 8/7/17

Strength

10 min to find a heavy 1 rep power clean and jerk

WOD
For time:
12 clean and jerks (185#/135#)
Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups
Then, 12 clean and jerks (185#/135#)

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Saturday, 8/5/17

Partner WOD

15 Minute AMRAP:
30 Ring Rows
30 OH Plate Lunge (35#/25#)
300m Run

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Friday, 8/4/17

Strength

3×8 front squats
*build in weight each set

WOD

7 Minute AMRAP:
Power Snatch (115#/85#)
*7 Wall Balls (30#/20#) EMOM

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Thursday, 8/3/17

“Pick a Skill”

WOD

Group of 3
5 Rounds:
Minute 1: 12 Bench Press (135#/95#)
Minute 2: Max Calorie Row
Minute 3: Rest

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