Friday 8-27-20
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
20 clean and jerks 155/105
Thursday 8-27-20
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 strict presses 45/35
2 min rest
wod
5 rounds
2 min per round, to complete:
10 thrusters 75/55
200m row
max thrusters 75/55
3 min rest
Wednesday 8-26-20
Warmup
500m row
“Burgener warmup”
wod
30 min EMOM
1 snatch
Tuesday 8-25-20
Warmup
50 double unders
3 rounds
10 walking lunges
10 knees to elbows
10 burpees
2 min rest
wod
complete 5000m of:
-rowing
-assault bike
-running
*must complete 1000m minimum on each
Monday 8-24-20
Warmup
500m row
3 rounds
10 dB cleans alternating 35/25
10 dB jerks alternating 35/25
10 dB thrusters alternating 35/25
wod
15 min AMRAP
21 situps
7 right arm db push jerks 50/35
7 left arm db push jerks 50/35
Sunday 8-23-20
Open gym 2-3
Saturday 8-22-20
team chipper
complete all movements in any order
-100m buddy carry, each
-500lbs lifted back squat each, one lift at a time
-50 cal row, each
-5 rope ascents each, one at a time
-1 mile run
-200 double unders each, 20 at a time
-100 med ball cleans each, …
Friday 8-21-20
warmup
400m run
3 rounds
10 deadlift 45/35
10 cleans 45/35
10 jerks 45/35
wod
clean and jerk
5-5-5-3-3-3-1-1-1
Thursday 8-20-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/35
10 goblin squats 35/25
2 min rest
wod
21 deadlifts 185/125
400m run
18 deadlifts 185/125
400m run
15 deadlifts 185/125
400m run
12 deadlifts 185/125
400m run
Wednesday 8-19-20
warmup
500m row
3 rounds
10 ring rows
10 OHS 45/35
10 strict press 45/35
wod
20 min AMRAP
9 OHS 95/65
3 strict pullups
12 bench presses 95/65