Monday 4-15-19
Warm up
400m run
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 presses 45/35
2 min rest
Wod
21-18-15-12-9-6-3
Double unders
Bike calories
Sunday 4-14-19
Open gym
2-3
Saturday 4-13-19
Buy in
12-9-6
Pull-ups
Push-ups
Then
In teams of two,
21-15-9
Overhead squats 95/65
Toes-to bar
- Each set is to be broken up in to 3 sets, alternating, for example, in the set of 21, each team mate will perform 7 pullups then switch, until 21 pull-ups have …
Friday 4-12-19
Warmup
500m row
3 rounds
10 squats
10 jumping jacks
10 ring dips
2 min rest
Wod
Front squats
3-3-3-3-3
Thursday 4-11-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push-presses 45/35
2 min rest
Wod
40-30-20-10
Wall-ball shots 20/14
Row for cal
Abmat situps
Wednesday 4-10-19
Warmup
400m run
3 rounds
10 wall balls 20/14
10 med ball cleans 20/14
10 med ball deadlifts 20/14
2 min rest
Wod
“Lynne”
5 rounds max reps
Body weight bench press
*use a load that allows around 10 reps
Pull ups
Tuesday 4-9-19
Warmup
50 doubleunders
3 rounds
10 pullups
10 situps
10 squats
Wod
15 min AMRAP
50’ bear crawl
100’ alternating lunges
Monday 4-8-19
Warmup
500m row
3 rounds
10 pushups
10 burpees
10 lunges
2 min rest
Wod
Thrusters
3-3-3-3-3-3-3
Sunday 4-7-19
Open gym
2-3
Saturday 4-6-19
1/2 mile run buy-in
In teams of two
Fight gone bad style
Sharing the work:
Rope climbs
Slam balls 30/20
Snatch 75/55
Sled push
*** Jeff buys the winning team FitAid