Sunday 7-5-20
Open gym
2:00-3:00pm
Saturday 7-4-20
In teams of two:
3 rounds
1 min per round, fight gone bad style
-Toes to bars
-weighted box step ups 50/35
-ring push ups
-barbell cleans 95/65
-move the chain
-rest
**all movements are done with your partner working
Friday 7-3-20
** we will have two classes today, 7:00am-8:00am and 10:00am-11:00am
warmup
50-m row
3 rounds
10 dB deadlift 35/25
10 dB snatches 35/25
10 dB OHS 35/25
wod
3 rounds
10 dB snatches left arm 50/35
10 dB OHS left arm 50/35
10 pullups
10 dB snatches right arm …
7-2-20
Warmup
50 double-unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Overhead squats
5-5-3-3-3-1-1-1-1-1
Wednesday 7-1-20
warmup
500m row
3 rounds
10 deadlifts 45/35
10 lunges
10 situps
2 min reat
wod
20 min AMRAP
400m run
10 deadlifts 225/155
400m run
30 abmat situps
Tuesday 6-30-20
warmup
400m run
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
3 rounds
15 cal row
12 power snatches 95/65
9 burpees
Monday 6-29-20
warmup
50 double unders
3 rounds
10 hang cleans 45/35
10 push jerks 45/35
10 back squats 45/35
2 min rest
wod
back squats
5-5-3-3-3-1-1-1-1-1
Sunday 6-28-20
Open gym 2:00-3:00
Saturday 6-27-20
in teams of two
3 rounds
2 min per station
-assault bike for calories, working at the same time
-wall ball shots, 20/14, one at a time
-power snatch 75/55, one at a time
-kB swings 70/53 one at a time
-burpees one at a time
-rest
Friday 6-26-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 in rest
wod
2000m row
1 mile run
2000m row