Wednesday 5-22-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
1 min SDLHP 75/55
1 min Abmat situps
1 min push press 75/55
1 min Abmat situps
1 min rest
Tuesday 5-21-19
Warmup
50 double unders
3 rounds
10 SDHP 45/35
10 push-presses 45/35
10 box step ups
2 min rest
Wod
35 handstand pushups
35 toes to bar
35 Cal bike
35 DB box step ups 50/35
15 left arm overhead lunges 50/35
15 right arm overhead lunges …
Monday 5-20-19
Warmup
400m run
3 rounds
10 DB deadlifts 35/25
10 DB hang cleans 35/25
10 DB overhead lunges 35/25 alt.
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Sunday 5-19-19
Open gym 2-3
Saturday 5-18-19
In teams
3 rounds
10 snatches 95/65
10 burpees
10 squats
Then, as a team 400m run
When all members complete the run,
3 rounds
10 cleans 95/65
10 burpees
250m row
This workout will be “relay style” We’ll split the group into teams, then at 3-2-1-go, the first …
Friday
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 alt. Split snatch 45/35
2 min rest
Wod
3 rounds
1000m row
100 double unders
30 push-ups
Thursday 5-16-19
Warmup
400m run
3 rounds
10 jumping jacks
10 pushups
10 burpees
2 min rest
Wod
Back squats
5-5-5-5-5
Wednesday 5-15-19
Warmup
500m row
3 rounds
10 ring rows
10 presses 45/35
10 back squats 45/35
2 min rest
Wod
“Helen”
3 rounds
400m run
21 KB swings 53/35
12 pullups
Tuesday 5-14-19
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
10 min AMRAP
10 deadlifts 225/155
20 abmat situps
Monday 5-13-19
Warmup
2 min bike
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
3 rounds
40 wallball shots 20/14
800m run