Wednesday 5-26-21
Warmup
50 double unders
3 rounds
10 SDLHP 45/35 (barbell)
10 hang cleans 45/35
10 deadlifts 45/35
2 min rest
wod
deadlifts
5-5-5-3-3-3-3-3
Tuesday 5-25-21
Warmup
400m run
3 rounds
10 alt db snatch 35/25
10 alt db ohs 35/25
10 db front squats 35/25
2 min rest
wod
15 min AMRAP
15 pullups
30 sec static ring hold
*static hold at the top position of a ring dip.
Monday 5-24-21
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 power snatches 45/35
2 min rest
wod
7 rounds
35 double unders
1 snatch
- One attempt per rounds
- score is time and total lbs lifted
Sunday 5-23-21
Open gym 2-3
Saturday 5-22-21
Buy in
1 mile run
then,
In teams of two,
20 min AMRAP
5 pullups
5 ring dips
15 squats
- One person works at a time
- try moving quickly, attempting unbroken sets, resting only while your partner works
Friday 5-21-21
500m row
3 rounds
10 jumping jacks
10 burpees
10 mountain climbers
2 min rest
wod
“Helen”
3 rounds
400m run
21 kB swings 53/35
12 pullups
Thursday 5-20-21
Warmup
400m run
3 rounds
10 SDLHP 35/25 kb
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
15 min to complete your heaviest barbell complex of:
3 deadlifts
2 hang power cleans
1 push jerk
**start at 95/65
Wednesday 5-19-21
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 push jerks 45/35
2 min rest
wod
500m row
50 pushups
1000m row
30 pushups
2000m row
20 pushups
Tuesday 5-18-21
Warmup
500m row
3 rounds
10 cleans 45/35
10 split jerks 45/35
10 presses 45/35
wod
3 rounds
50 double unders
40 situps
30 medball cleans 20/14
20 pullups
10 HSPU
Monday 5-17-21
Warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
5 rounds
10 power cleans 135/95
15 wallball shots 20/14