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
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#)
Saturday, 8/5/17
Partner WOD
15 Minute AMRAP:
30 Ring Rows
30 OH Plate Lunge (35#/25#)
300m Run
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
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
Wednesday, 8/2/17
Strength
8×2 Deadlifts
*build in weight each set
WOD
4 Rounds:
400m Run
24 Air Squats
12 Burpee Box Jump Overs (30″/24″)
Tuesday, 8/1/17
Gymnastics Strength
3×15 Strict Hand Stand Push Ups
*90 Second rest after each set
WOD
10 Minute AMRAP:
60 Double Unders
30 Ab Mat Sit Ups
15 Hang Power Cleans (115#/85#)
Monday, 7/31/17
WOD
15-12-9-6-3
Overhead Squats (155#/105#)
5-4-3-2-1
Bar Muscle Ups
*12 Minute Time Cap
Conditioning
8 Sets (:40 on/:20 off)
Assault Bike for Calories
Saturday, 7/29/17
Partner WOD
800m Run
60 KB Snatches (53#/35#)
120 Ab Mat Sit Ups
2k Row
120 Ab Mat Sit Ups
60 KB Snatches (53#/35#)
800m Run
Friday, 7/28/17
Strength
5-4-3-2-1
Hang Power Clean
*90 seconds rest after each set
WOD
9 Minute AMRAP:
15 Wall Balls (30#/20#)
12 Box Jump Overs (30″/24″)