Wednesday, 7/4/18
WOD
“Hotshots 19”
6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run
Tuesday, 7/3/18
WOD
For Time:
100/80 Calorie Bike
*EMOM 30 Double Unders
Core Strength
3×20 GHD Sit Ups
Monday, 7/2/18
Strength
4×5 Back Squats
*Build in weight each set
WOD
10 Minute AMRAP:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Friday, 6/29/18
WOD
5 Rounds, Every 3 Minutes:
18/15 Calorie Bike
12 Front Squats (155#/105#)
Thursday, 6/28/18
Partner WOD
16 Minute AMRAP:
100′ Sandbag Carry (150#/100#)
5 Burpees Over the Sandbag
100m Run with Med Ball (20#/14#)
Wednesday, 6/27/18
WOD
12 Minute AMRAP:
6 Strict Handstand Push Ups
12 Deadlifts (225#/155#)
30 Double Unders
Core Strength
3×10 of Core Complex:
3 Second Hollow Hold + V-Up
Tuesday, 6/26/18
WOD
For Time:
50 Pull Ups
100’ Dual KB Front Rack Walking Lunge
(53#/35#)
Conditioning
8 Sets, Every 90 Seconds:
200m/180m Row
Monday, 6/25/18
Strength
8 Minute EMOM:
2 Squat Snatch
WOD
8 Minute AMRAP:
3,6,9,12, etc…
Ring Dips
Overhead Squats (115#/85#)
Friday, 6/22/18
WOD
For Time:
800m Run
40 Wall Balls (20#/14#)
40 Hang Cleans (115#/85#)
40 Wall Balls (20#/14#)
800m Run
Thursday, 6/21/18
WOD
Tabata (8 rounds: :20 on/:10 off)
1) Single Arm Dumbbell Push Press
2) Single Arm Farmers Hold Reverse Lunge
3) Single Arm Dumbbell Snatch
4) Calorie Row
*50#/35#
*Alternate hands each round