Thursday 12-6-18
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
15 min AMRAP
100 foot bear crawl
15 burpees
30 single-leg squats, alternating
Wednesday 12-5-18
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 SDLHP 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Tuesday 12-4-18
400m run
3 rounds
10 ring rows
10 box step ups
10 squats
2 min rest
Wod
12 minute AMRAP
25 pull-ups
50-calorie row
100 overhead squats 45/45
50 box jumps 24/20
25 pull-ups
Monday 12-3-18
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Sunday 12-2-18
Open gym 2-3
Saturday 12-1-18
In teams of two,
20 min AMRAP
Run 400 meters, run together
12 power snatch 95/65
6 bar muscle-ups 3 each
(If you don’t have muscle ups, sub 6 pull-ups and 6 ring dips each)
Friday 11-30-18
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 walking lunges
2 min rest
Wod
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Thursday 11-29-18
Warmup
400m run
3 rounds
10 pull-ups
10 knee raises
10 situps
2 min rest
Wod
Bench press
5-5-3-3-3-1-1-1-1-1
Wednesday 11-28-18
Warmup
50 doubleunders
3 rounds
10 Jumping jacks
10 pushups
10 burpees
2 min rest
Wod
3 rounds
100-ft. walking lunge
50 squats
50 back extensions
Tuesday 11-27-18
Warmup
500m row
3 rounds
“Burgenor warmup”
Wod
snatch
1-1-1-1-1