Thursday 3-5-20
Warmup
500m row
3 rounds
10 walking lunges
10 box step ups 24/20
10 db presses 35/25
2 min rest
Wod
200 foot db overhead walking lunges 50/35
50 box step ups 50/35
50 strict handstand pushups
…
Wednesday 3-4-20
Briefing on Workout
Coach led warmup
Wod
15 mins to complete
Front squats
3-3-3-3-3
Coach led cool down
Tuesday 3-3-20
Warmup
400m run
3 rounds
10 ring rows
10 hand release pushups
10 wall facing squats
2 min rest
Wod
20 min AMRAP
-5 rounds
5 pull ups
10 push ups
15 squats
Then,
Monday 3-2-20
Warmup
50 double unders
3 rounds
10 hang cleans 45/35
10 presses 45/35
10 thrusters 45/35
2 min rest
Wod
On a 9 min clock, 3 rounds for reps
45 sec handstand holds
2 min wall ball …
Sunday 3-1-20
Open gym
2:00-3:00pm
Saturday 2-29-20
In teams of 2,
1 min per station
3 rounds
-15 foot rope climb, 1 rep then switch
-toes to bar, 5 reps then switch
-double unders, 10 reps then switch
-squat cleans, 1 rep then switch, 135/95
-burpees, 5 reps then …
Friday 2-28-20
Warmup
400m run
3 rounds
10 alt db snatch 35/25 KB
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
50 Squats
25 Db snatches 50/35
500m Row
Thursday 2-27-20
Warmup
50 double-unders
3 rounds
10 pvc shoulder pass-throughs
10 air squats
10 pvc air squats with 5 sec pause in the bottom
2 min rest
Wod
Overhead squats
5-5-3-3-3-1-1-1-1-1
Wednesday 2-25-20
Warmup
400m run
3 rounds
10 jumping jacks
10 presses 45/35
10 knee raises
2 min rest
Wod
3 rounds
50 double unders or 90 sec singles
2 min hand stand hold or feet elevated on box
…
Tuesday 2-25-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 push jerks 45/35
2 min rest
Wod
Clean and Jerk
5-5-3-3-3-1-1-1-1-1