Friday 7-6-18
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
500m row
2 min rest
Score is low and high score
Thursday 7-5-18
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Bench press
5-5-3-3-3-1-1-1-1-1
Wednesday 7-4-18
Only one class will be at 9:00 am.
Happy 4th of July
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters …
Tuesday 7-3-18
50 double unders
3x
“Burgenor warm-up”
3x
-down and up
-elbows high and outside
-external rotation
-jump and land
-hang squat snatch
Wod
Snatch
5-5-3-3-3-1-1-1-1-1
Monday 7-2-18
500m row
3 rounds
10jumping jacks
10 push-ups
10 walking lunges
2 min rest
Wod
3 rounds
10 pull-ups
10 toes-to-bars
21 overhead walking lunge steps 45/35 plate
Run 400 meters
Sunday 7-1-18
Open gym
2-3
Saturday 6-30-18
In teams of two,
Two minutes per station
3 rounds of:
-sled push 65#
-Dumbbell thrusters 35/25
-box jumps 24/20
-ring dips
Friday 6-29-18
Warmup
400m run
3 rounds
10 ring rows
10 presses 45/35
10 10 ring dips
2 min rest
Wod
20 minute AMRAP
10 pull-ups
10 handstand push-ups
20 good mornings 45/35
Thursday 6-28-18
Warmup
50 double unders
3 rounds
10 push-ups
10 sit-ups
10 lunges
2 min rest
Wod
40 min AMRAP
600 m run
10 deadlifts 275/195
600 m run
50 sit-ups
Wednesday 6-27-18
Warmup
3 rounds
10 pvc shoulder pass throughs
10 sec bottom of squat hold
10 squats
2 min rest
Wod
30 min EMOM
2 overhead squats
** Work up to a heavy double, racks may be used.