Monday 3-9-20
Warmup
500m row
3 rounds
10 lunges
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
5 rounds
400m run
15 thrusters 95/65
Sunday 3-8-20
Open gym
2:00-3:00
Saturday 3-7-20
In teams of two,
1 mile run
5 rounds
10 deadlifts 135/95 Each, one at a time
10 squats, each, one at a time
5 ring dips, each, one at a time
1 mile run
*if you have a weighted vest, wear a vest
Friday 3-6-20
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
500m row
15 strict pullups
30 push ups
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
200 foot hand stand walk
**10 min time cap
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,
-5 rounds
10 pull ups
20 push ups
30 squats
Then,
-5 rounds
20 pullups
…
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 shots 20/14
** if you come off the wall before time is …
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 switch
-rest