Tuesday, 6/5/18
Accessory Work
4×50’ Back Rack Walking Lunge
WOD
4 Minute AMRAP:
400m Run
Max Burpee Box Jump Overs (24”/20”)
Rest 1 Minute
3 Minute AMRAP:
300m Run
Max Burpee Box Jump Overs
Rest 1 Minute
2 Minute AMRAP:
200m Run
Max Burpee Box Jump Overs
Rest 1 Minute
1 Minute AMRAP:
100m Run
Max Burpee Box Jump Overs
Monday, 6/4/18
Strength Complex
8 Minute EMOM:
1 Deadlift+1 Hang Power Clean+1 Push Jerk
*Build in weight each minute
WOD
“DT”
5 Rounds:
12 Deadlift (155#/105#)
9 Hang Power Clean
6 Shoulder to Overhead
Friday, 6/1/18
Strength
2×10 Front Squats
*3 minute rest between sets
WOD
3 Rounds:
500m Row
25 Wall Balls (30#/20#)
Thursday, 5/31/18
Partner WOD
14:00 AMRAP:
(Partner 1)
3 Dumbbell Hang Clean and Jerk (50#/35)
3 Lateral Burpees Over the Dumbbell
(Partner 2)
6 Dumbbell Hang Clean and Jerk (50#/35)
6 Lateral Burpees Over the Dumbbell
(Partner 1)
9 Dumbbell Hang Clean and Jerk (50#/35)
9 Lateral Burpees Over the Dumbbell
(Partner 2)
12 Dumbbell Hang Clean and Jerk (50#/35)
12 Lateral Burpees Over the Dumbbell
Etc…
Wednesday, 5/30/18
WOD
4 Rounds, (1 Round Every 4 Minutes):
20/15 Calorie Bike
15 Hang Power Snatch (75#/55#)
10 Box Jumps (30”/24”)
Monday, 5/28/18
WOD
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday, 5/25/18
Gymnastics Strength
5 Minute EMOM:
10 Ring Dips
WOD
For Time:
50 Kb Swings (70#/53)
50 Toes to Bar
25/20 Calorie Bike
Thursday, 5/24/18
Partner WOD
9 Minute AMRAP:
3 Tire Flips
6 Burpee Tire Jumps
Rest 2 Minutes
9 Minute AMRAP:
50’ Overhead Walking Lunge (50#/35#)
50’ Sandbag Carry
*You go I go
Wednesday, 5/23/18
WOD
800m Run Cash In
3 Rounds:
30 Wall Balls (20#/14#)
20 Pull Ups
800m Run Cash Out