Wednesday 8-21-19
Warmup
400m run
3 rounds
10 back squats 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Back squats
5-3-3-3-1-1-1-1-1
Tuesday 8-20-19
Warmup
500m row
3 rounds
10 good mornings 45/35
10 jumping lunges
10 burpees
2 min rest
Wod
21 deadlifts 225/155
400m run
18 deadlifts 225/155
400m run
15 deadlifts 225/155
40m run
12 deadlifts 225/155
400m run
Monday 8-19-19
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 OHS 45/35
2 min rest
Wod
20 min AMRAP
9 OHS 95/65
3 strict pull ups
12 bench presses 95/65
Sunday 8-18-19
Open gym 2-3
Saturday 8-17-19
In teams:
Relay style
30 min AMRAP
400m run
30 Wallball shots 20/14
20 kB swings 70/53
10 Power snatches 75/55
Friday 8-16-19
Warmup
2 min bike
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 kB goblin squats 35/25
2 min rest
Wod
5 – 2 min rounds
10 burpees
200m run
Max reps burpees
3 min rest
Thursday 8-15-19
400m run
3 rounds
10 hang power cleans 45/35
10 power snatches 45/35
10 walking lunges
2 min rest
Wod
Hang power cleans
5-5-5-3-3-3-3-3
Wednesday 8-14-19
Warmup
500m row
3 rounds
10 jumping jacks
10 wall facing squats
10 burpees
3 min rest
Wod
3 rounds
400m run
10 shoulder to overhead 155/105
*The term “shoulder to overhead” means that you can use any method to move the weight from shoulder height, to locked out …
Tuesday 8-13-19
Warmup
50 doubleunders
3 rounds
10 presses 45/35
10 hang cleans 45/35
10 push jerks 45/35
2 min rest
Wod
“Chelsea”
30 EMOM
5 pullups
10 pushups
15 squats
Continue as long as you can complete the reps within the min, if you miss one, continue on for rounds …
Monday 8-12-19
Warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
Front squats
3-3-3-1-1-1-1-1