Tuesday 11-24-20
Warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
2 rounds
800m run
3 min rest
1000m row
3 min rest
100 double unders
3 min rest
Monday 11-23-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 front squats 45/35
wod
7 rounds
10 burpees
20 situps
Sunday 11-22-20
Open gym 2:00-3:00
Saturday 11-21-20
In teams of two,
each person does half of:
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 …
Friday 11-20-20
Warmup
50 double unders
3 rounds
10 lunes
10 situps
10 pvc shoulder pass through
2 min rest
wod
snatch balance
3-3-3-3-3-3-3
These should start light, be very slow and controlled. The key word here is …
Thursday 11-19-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 snatch balance 45/35
2 min rest
wod
15 min AMRAP
-20 pushups
-50 squats
Wednesday 11-18-20
Warmup
500 m row
3 rounds
10 ring rows
10 jumping jacks
10 burpees
2 min rest
wod
21-15-9
left arm db snatch 50/35
right arm db snatch 50/35
pullups
Tuesday 11–7-20
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
thrusters
5-5-5-5-5
Monday 11-16-20
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 thrusters 45/35
10 knee raises
2 min rest
wod
5 rounds
2 mins to complete
15 cal row
max toes-to-bar
2 min rest
Sunday 11-15-20
Open gym 2-3