Friday 10-9-20
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 alternating kB snatch 35/25
2 min rest
wod
deadlifts
10-10-5-5-5-3-3
all reps are touch and go, unbroken sets
Thursday 10-8-20
warmup
400m run
3 Rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 ring rows
wod
50 wall ball shots 20/14
50 pullups
35 wall ball shots 20/14
35 pullups
20 wall ball shots 20/14
20 pullups
Wednesday 10-7-20
Warmup
500m row
3 rounds
10 pullups
10 push ups
10 squats
2 min rest
wod
3 rounds
power cleans 30 sec work, 30 sec rest, 155/105
power cleans 25 sec work, 35 sec rest, 155/105
power cleans 20 sec work, 40 sec rest, 155/105
power cleans …
Tuesday 10-6-20
warmup
50 doable unders
10 walking lunges
10 sec bar hang
10 burpees
WOD
4 rounds
400 m Run
200m farmers carry 50/35
Monday 10-5-20
warmup
400m Run
3 rounds
10 deadlifts 45/35
10 powercleans 45/35
10 back squats 45/35
WOD
21 back squats 155/115
42 situps
15 back squats 155/115
30 situps
9 back squats 155/115
18 situps
Sunday 10-4-20
Open gym 2:00-3:00
Saturday 10-3-20
In teams of two,
30 toes-to-bars each , doing 5 reps at a time
40 single-arm alt dumbbell snatches, each doing 10 reps at a time 50/35
50 box step-overs each, 25 reps at a time
40 single-arm alt dumbbell snatches each, doing 10 reps at a time 50/35
30 toes-to-bars each, doing …
Friday 10-2-20
Warmup
500 m row
3 rounds
10 walking lunges
10 deadlifts 45/35
10 thrusters 45/35
2 min rest
WOD
800m run
21 thrusters 116/75
400 m run
15 thrusters 115/75
200 m run
9 thrusters 115/75
Thursday 10-1-20
Warm-up
3rounds
10 pushups
10 Presses 45/35
10 sdlhp 45135
WOD
5-5-3-3-3-1-1-1-1-1
Bench-Press
Seated strict press
Wednesday 9-30-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sec bottom of squat holds
2 min rest
wod
50-40-30-20-10
situps
wallball shots 24/14