Monday 7-1-19
Warmup
500m row
3 rounds
10 back squats 45/35
10 hang power snatches 45/35
10 ohs 45/35
Wod
Overhead squats
1-1-1-1-1-1-1
Sunday 6-30-19
Open gym 2-3
Saturday 6-29-19
In teams of two:
3 rounds, 2 min per station with a 20 second rest between stations
- Team wall-balls 20/14
- team med ball situps 20/14
- team med ball cleans each does 10 reps then switches 20/14
- 400m med ball run, each member does 200m 20/14
Each round will begin 20 seconds after …
Friday 6-28-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks
2 min rest
Wod
Perform each set unbroken, if you can’t complete the reps, lower the weight
5-4-3-2-1
Deadlift-hang clean-jerk
This is a complex, you should grip the bar one time for each set and …
Thursday 6-27-19
Warmup
50 double unders
3 rounds
10 pushups
10 pushups
10 squats
2 min rest
Wod
1000m row
2 min rest
800m run
2 min rest
1000m row
2 min rest
800m run
Wednesday 6-26-19
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
5 rounds
20 situps
15 pullups
Tuesday 6-25-19
Warmup
400m run
3 rounds
“Burgenor warmup”
Wod
Hang power snatch
3-3-2-2-2-1-1-1-1-1
Monday 6-24-19
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 hang power snatches 45/35
2 min rest
Wod
21-18-15-12-9-6-3
Ring dips
Overhead squats 95/65
Sunday 6-23-19
Open gym 2-3
Saturday 6-22-19
In teams of two,
Fight gone bad style,
One minute per station
- bike for calories working at the same time
- GHD situps one at a time
- sled push, one at a time
- tire flip, one at a time
- rope climb, one at a time