Tuesday 10-22-19
Warmup
50 double unders
3 rounds
10 db deadlifts 35/25
10 db hang power cleans 35/25
10 db push press 35/25
2 min rest
Wod
20 min AMRAP
25 cal row
25 kB swings 53/35
25 situps
Monday 10-21-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
Wod
Back squats
1-1-1-1-1-1-1
Sunday 10-20-19
Open gym
2:00pm – 3:00pm
Saturday 10-19-19
Wod
20.2
20 min AMRAP
4 db thrusters 50/35
6 toes-to -bar
24 double-unders
Friday 10-18-19
400m run
3 rounds
10 Jumping jacks
10 burpees
10 ring rows
Wod
Tabata push jerk 95/65
3 min rest
Tabata chest-to-bar pullups
3 min rest
Tabata pushups
3 min rest
Tabata hang power snatch 95/65
Thursday 10-17-19
Warmup
50 double-unders
3 rounds
10 snatch grip deadlifts 45/35
10 hang power snatches 45/35
10 push jerks 45/35
Wod
Alternating single arm overhead db squat
5-5-5-5 * start light work up to a heavier load
** max db is 50/35
Bench press
3-3-3-3-3
Then
5 attempts at …
Wednesday 10-16-19
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
“Fight gone bad”
3 rounds
1 min per station of:
-wall ball shots 20/14
-SDLHP 75/55
-box jumps 20”
-push press 75/55
-row for cal.
-rest
Tuesday 10-15-19
Warmup
400m run
3 rounds
10 ring rows
10 alt db snatch 35/25
10 alt db squats 35/25
2 min rest
Wod
3 rounds
2 min pull ups
2 min Turkish getups
2 min rest
Monday 10-14-19
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
4 rounds
20 squat cleans 115/75
800m run
Sunday 10-13-19
Open gym
2-3