Tuesday 6-21-16
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 thrusters (45/35)
WOD
Press 1-1-1-1-1
Push-press 3-3-3-3-3
Push-jerk 5-5-5-5-5
Monday 6-20-16
Warmup
200 m run
3 rounds
10 push-ups
10 ring rows
10 ring dips
WOD
3 rounds
1 min per station
Row for calories
Squats
KB swings 53/35
Sunday 6-19-16
Open gym 2:00pm
Saturday 6-18-16
In teams of two:
5 min AMRAP
35 double unders
200 m run
-one person runs while the other does double unders, then switch
Then:
2 rounds Fight gone bad style, one min per station for reps:
Both work at the same time,
-burpees
-KB swings (53/35)
-box jumps 20″
…
Friday 6-17-16
Warmup
400 m run
3 rounds
10 deadlifts (45/35)
10 hang snatches (45/35)
10 OHS (45/35)
WOD
Deadlift
2-2-2-2-2
Thursday 6-16-16
Warmup
500 m row
3 rounds
10 pull ups
10 push ups
10 squats
WOD
15 min AMRAP
10 wallball
20 double unders
Wednesday 6-15-16
Warmup
50 double unders
3 rounds
10 Jumping jacks
10 sit-ups
10 lunges
WOD
5 rounds
200 m run
2 min rest
Tuesday 6-14-16
Warmup
200 m run
3 rounds
10 DL 45/35
10 hang clean 45/35
10 press 45/35
WOD
“Jackie”
-1000m row
-50 thrusters (45/35)
-30 pullups
Monday 6-13-16
Warmup
Fish game
3 rounds
Burgener warmup
WOD
Snatch
2-2-2-2-2
Sunday 6-12-16
Open gym 2:00-3:00