Wednesday 2-20-19
2 min bike
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
Wod
4 rounds
30 abmat situps
30 good mornings 45/35
15 HSPU
Tuesday 2-19-19
Warm up
50 double unders
3 rounds
10 sdlhp 35/25
10 goblin squats 35/25
10 kB swings 35/25
2 min rest
Wod
5 rounds
3 minutes to complete:
10 front squats 135/95
10 box jumps 30/24
Max calorie row
3 min rest between rounds
Monday 2-18-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
2 min rest
Wod
Cleans
5-5-3-3-3-1-1-1-1-1
Sunday 2-17-19
Open gym
2-3
Saturday 2-16-19
Buy in, 1 mile run with your team mate, with your vest if you have one.
After everyone is back,
20 min AMRAP
One person working at a time
-5 snatches 95/65
-5 burpees
Friday 2-15-19
Warmup
2 min assault bike
3 rounds
10 pushups
10 situps
10 walking lunges
2 min rest
Wod
5k row
Thursday 2-14-19
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
800m run
25 toes to bar
25 deadlifts 225/155
Wednesday 2-13-19
Warmup
500m row
3 rounds
10 ring rows
10 jumping jacks
10 burpees
2 min rest
Wod
Pullups 15-12-9-6-3
Clean and jerks 5-4-3-2-1
*145/105-155/115-165/125-185/145-205/165
This is supposed to be a fast workout, use a pull-up option and a weight progression that allows you to go unbroken on these.
Tuesday 2-12-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Front squats
10-10-10-10-10
Monday 2-11-19
50 double unders
3 rounds
10 lunges
10 squats
10 box step ups
2 min rest
Wod
“Kelly”
5 rounds
400m run
30 box jumps 24/20
30 wall balls 20/14