Sunday 4-25-21
Open gym
2:00-3:00
Saturday 4-24-21
In teams of two:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
each teammate does all of each movement, …
Friday 4-22-21
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
wod
hang power cleans
2-2-2-2-2-2-2
Thursday 4-22-21
Warmup
400m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 SDLHP 45/35
2 min rest
wod
2k row
squat therapy
then
30 pullups in as few sets as possible
Wednesday 4-21-21
Warmup
500m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 thrusters 45/35
2 min rest
wod
15 min AMRAP
5 power cleans 135/95
10 toes to bar
15 wallball shots 20/14
Tuesday 4-20-21
Warmup
50 double unders
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 Wallball shots 20/14
2 min rest
wod
3 rounds
100m run
50 pushups
100m run
50 situps
100m run
…
Monday 4-19-21
Warmup
400m run
3 rounds
10 presses 45/35
10 push-presses 45/35
10 walking lunges
2 mi rest
wod
strict press
2-2-2-2-2-2-2-2-2-2
Sunday 4-18-21
Open gym 2-3
Saturday 4-17-21
Wod dice. Good luck!
Friday 4-16-21
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 alt. kB snatches 35/25
10 kB swings 35/25
2 min rest
wod
“Grace”
30 clean and jerks 135/95
**if you don’t plan on Rxing this one, use approximately …