Friday 9-26-19
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2 rounds
50 cal row
25 HSPU
Thursday 9-26-19
Warmup
2 min assault bike
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
Complete the barbell complex of:
deadlift—hang clean—hang clean and jerk
Wednesday 9-25-19
Warmup
50 double-unders
3 rounds
10 ring rows
10 pushups
10 squats
2 min rest
Wod
10-9-8-7-6-5-4-3-2-1
Pullups
Snatch 95/65
Tuesday 9-24-19
Warmup
500m row
3 rounds
10 db deadlifts 35/25
10 db hang cleans 35/25
10 db alt snatch 35/25
2 min rest
Wod
4 rounds
400m run
25 foot walking overhead lunge 50/35 left arm
25 foot walking overhead lunge 50/35 right arm
Monday 9-23-19
Warm up
400m run
3 rounds
10 lunges
10 knee raises
10 jumping jacks
2 min rest
Wod
“Annie”
50-40-3–20-10
Double-unders
Situps
Sunday 9-22-19
Open gym
2:00-3:00 pm
Saturday 9-21-19
Wod dice
Friday 9-20-19
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 hang power snatch 45/35
10 ohs 45/35
2 min rest
Wod
20 min amrap
10 strict knees to elbows
3 wall walks
Thursday 9-19-19
Warmup
2 min bike,
3 rounds
10 pushups
10 knee raises
10 ring rows
2 min rest
Wod
7 min AMRAP
Bar facing burpees
Wednesday 9-18-19
Warmup
50 double-unders
3 rounds
10 jumping jacks
10 burpees
10 squats
2 min rest
Wod
30 min AMRAP
1 squat clean
- Try to increase the load until you miss, once you miss, go back down to the last made lift weight and complete a good rep …