Thursday 9-17-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans
10 good mornings 45/35
2 min rest
wod
deadlifts
5-5-3-3-3-1-1-1-1-1
Wednesday 9-16-20
Warmup
50 double-unders
3 rounds
10 jumping lunges
10 squats
10 situps
wod
3 rounds
21 power snatches 115/75
50 air squats
Tuesday 9-15-20
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
5 handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.
Monday 9-14-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 Hang cleans 45/35
10 split jerks 45/35
2 min rest
wod
split jerks
5-5-3-3-3-1-1-1-1-1
Sunday 9-13-20
Open gym 2-3
Saturday 9-12-20
20 min AMRAP
5 toes to bar
10 alternating dB snatches 50/35
15 SDLHP 53/35
*all movements synchronized
Friday 9-11-01
Warmup
500m row
5 minute push clinic
5 min squat clinic
WOD
7 min
burpees
Thursday 9-10-20
Warmup
400m run
3 rounds
10 ring rows
10 SDLHP 35/25
10 kB swings 35/25
2 min rest
wod
15 min AMRAP
15 pullups
30 kB swings 53/35
Wednesday 9-9-20
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
wod
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch …
Tuesday 9-8-20
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 snatches 45/35
2 min rest
wod
3 rounds
800m run
50 box jumps 24/20