Thursday, 6/10/21
WOD
15 Minute EMOM:
1: 10 Bench Press
2: 20/16 Calorie Row
3: Rest
Wednesday, 6/9/21
WOD
12 Minute AMRAP:
30 Dumbbell Snatches (50#/35#)
30′ Dumbbell Overhead Walking Lunge (Right Arm)
15 Chest to Bar Pull Ups
30′ Dumbbell Overhead Walking Lunge (Left Arm)
Core Strength
3 Sets:
30 Second Side Plank Hold (Right)
30 Second Side Plank Hold (Left)
30 Second Plank Hold
Tuesday, 6/8/21
WOD
For Time:
800m Run
225 Double Unders
800m Run
75 Burpees to Bar
800m Run
Monday, 6/7/21
Strength
10 Minute EMOM:
1 Squat Clean and Jerk
WOD
3 Rounds:
40 Wall Balls (20#/14#)
20 Toes to Bar
Friday, 6/4/21
Strength
3×5 Pause Front Squats
*3 Second Pause in the Bottom
WOD
For Time:
18 Dumbbell Front Squats (50#/35#)
300m/250m Row
15 Dumbbell Front Squats (50#/35#)
300m/250m Row
12 Dumbbell Front Squats (50#/35#)
300m/250m Row
9 Dumbbell Front Squats (50#/35#)
300m/250m Row
6 Dumbbell Front Squats (50#/35#)
300m/250m Row
3 Dumbbell Front Squats (50#/35#)
Wednesday, 6/2/21
WOD
For Time:
60-90-120 Double Unders
20-30-40 Ab Mat Sit Ups
10-15-20 Deadlifts (165#/115#)
Tuesday, 6/1/21
WOD
10 Minute EMOM:
12/10 Calorie Bike
*Each Round As Fast As Possible
Core Strength
10 Minute EMOM:
15 Second L Sit Hold
Monday, 5/31/21
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition Reps As Needed
*Weight Vest Optional
Friday, 5/28/21
Strength
3×5 Tempo Overhead Squats
*5 Second Descent
WOD
5 Rounds
10 Power Snatches (115#/85#)
15 Handstand Push Ups