Friday 7-19-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 wall ball shots 20/14
10 med ball cleans 20/14 (squat cleans)
Wod
Thrusters
3-3-3-3-3
- No racks allowed, thrusters start on the ground. (you know who you are)
Thursday 7-18-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
10 – 1 min rounds of:
Back squats 135/95
25-20-15-10-5-5-4-3-2-1
Max clean and jerks 135/95
2 min rest
Wednesday 7-17-19
Warmup
500m row
3 rounds
10 ring rows
10 pushups
10 situps
2 min rest
Wod
5 rounds
20 good mornings 45/35
10 pullups
5 strict ring dips
Tuesday 7-16-19
50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Back squats
3-3-3-3-3
Monday 7-15-19
Warmup
400m run
3 rounds
10 burpees
10 walking lunges
10 squats
2 min rest
Wod
4 rounds
25’ left arm overhead walking lunges 50/35
25’ right arm overhead walking lunges 50/35
25 abmat situps
Sunday 7-14-19
Open gym 2-3
Saturday 7-13-19
In teams of two,
Buy in: 1 mile run
Then, for time and reps
-team double grace 135/95
Each team mate does 30 reps for time, break up how ever you want,
Then,
2 minutes at each station, max reps 1 min per team mate
American kB swings …
Friday 7-12-19
2 min bike
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
50 double-unders
400m run
500m row
Thursday 7-11-19
Warmup
400m run
3 rounds
10 jumping jacks
10 ring rows
10 burpees
2 min rest
Wod
3 rounds
10 dB power snatch left arm 50/35
10 dB overhead squat left arm 50/35
10 pull ups
10 dB power snatch right arm 50/35
10 overhead squat right arm 50/35
…
Wednesday 7-10-19
Warmup
500m row
3 rounds
10 dB deadlifts 35/25
10 dB hang cleans 35/25
10 alt dB snatch 35/25
2 min rest
Wod
Front squats
5-3-3-3-1-1-1-1-1