Wednesday, 6/20/18
WOD
3 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
Conditioning
8×12/10 Calorie Bike
*Every 90 seconds
Tuesday, 6/19/18
Accessory Work
3×10 Single Leg RDL’s
WOD
10 Minute AMRAP:
20 Sumo Deadlift High Pull (75#/55#)
60 Double Unders
Monday, 6/18/18
Strength
8 Minute EMOM:
2 Clusters
*Drop from the top between reps
WOD
10-20-30
Toes to Bar
Thrusters (95#/65#)
Friday, 6/15/18
WOD
10 Minute AMRAP:
1,2,3,4,5, etc…
Power Snatch (135#/95#)
*8 Bar Facing Burpees
Thursday, 6/14/18
WOD
20 Minute EMOM:
1: 10 Dumbbell Box Step Ups (5 Each Leg)
2: 15 Hip Extensions
3: 15 Box Jumps (24″/20″)
4: Max Effort Sandbag Cleans
5: Rest
Wednesday, 6/13/18
WOD
For Time:
1k Row
75 Shoulder to Overhead (75#/55#)
50 Toes to Bar
Gymnastics Strength
3×10 Weighted Strict Pull Ups
Monday, 6/11/18
WOD
For Time:
75 Wall Balls (30#/20#)
Conditioning
8x100m Sprints
*Every 90 Seconds
Friday, 6/8/18
Strength
2×8 Front Squat
*3 minute rest
WOD
3 Rounds:
10 Right Arm DB Thrusters (50#/35#)
5 Muscle Ups
10 Left Arm DB Thrusters (50#/35#)
5 Muscle Ups
Thursday, 6/7/18
WOD
Teams of 3
25 Minute AMRAP:
Partner 1:
750m Row
Partner 2/3 AMRAP:
100′ Box Push
5 Bench Press (155#/105#)
10 Russian KB Swings (70#/53#)
Wednesday, 6/6/18
WOD
30-20-10
Assault Bike Calories
Handstand Push Ups
Toes to Bar
*Tabata Style