Tuesday 8-10-21
warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats
2 min rest
wod
12 min AMRAP
400m run
5 deadlift 225/155
Monday 8-9-21
warmup
400m run
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
wod
4 rounds
500m row
3 min rest
Sunday 8-8-21
open gym 2-3
Saturday 8-7-21
In teams of two,
20 cal row
30 med ball cleans 20/24
20 toes to bar
30 box jumps 24/20
20 sdlhp 75/55
30 burpees
20 shoulder to overhead 135/95
30 jumping lunges
Friday 8-6-21
warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 push jerks 45/35
2 min rest
wod
7 rounds
5 pullups
10 pushups
15 squats
200m run
Thursday 8-4-21
warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
5 rounds
1 power snatch 115/85
5 OHS 115/85
50 double unders or 60 seconds of single unders
Wednesday 8-4-21
warmup
400m run
3 rounds
10 SDLHP 45/35
10 snatches 45/35
10 ohs 45/35
wod
deadlifts
5-5-5-3-3-3-3-1-1-1-1-1
Tuesday 8-3-21
warmup
500m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/34
wod
25 box jumps 24/20
25 pullups
25 kB swings 53/35
25 walking lunges
25 knees to elbows
25 push presses 45/35
25 situps
25 med ball cleans 20/14
25 burpees
25 double unders
…
Monday 8-2-21
warm up
50 double unders
3 rounds
10 ring rows
10 pushups
10 situps
2 min rest
wod
30 thrusters 75/55
9 chest to bar pullups
20 thrusters 75/55
6 chest to bar pullups
10 thrusters 75/55
3 chest to bar pullups
Sunday 8-1-21
open gym
2-3