Wednesday 1-29-20
Warmup
50 doubleunders
“Bergenor warmup”
Wod
Hang snatch
5-3-3-3-1-1-1-1-1
Tuesday 1-28-20
Warmup
400m run
3 rounds
10 hang power snatch 45/35
10 Overhead squats 45/35
10 burpees
2 min rest
Wod
4 rounds
12 bench presses 135/95
5 pull-ups
250 m row
Monday 1-27-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 strict presses 45/35
2 min rest
Wod
3 rounds
15 power cleans 135/95
15 ring dips
Sunday 1-26-20
Open gym, 2;00-3:00
Saturday 1-25-20
Testing, testing, 1-2-3
In teams of two,
Two minutes per station going head to head with another team,
Pullups
Pushups
Squats
KB swings 53/35
Double unders
*There will be a rest between events
Friday 1-24-20
Warmup
400m run
3 rounds
10 ring rows
10 low ring muscle ups
10 ring dips
2 min rest
Wod
Jerk
5-5-3-3-3-1-1-1-1-1
Thursday 1-23-20
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push-presses 45/35
10 push-jerks 45/35
2 min rest
Wod
”Fight Gone Bad”
3 rounds
1 minute of wall-ball shots 20/14
1 minute of sumo deadlift high pulls 75/55
1 minute of box jumps 20/20
1 minute of push presses 75/55
1 minute of rowing …
Wednesday 1-22-20
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
“DT”
12-9-6
Deadlift 155/105
Hang power cleans 155/105
Push-jerks 155/105
Tuesday 1-21-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
15 min AMRAP
5 handstand pushups
10 second L-hang
15 double unders
Monday 1-20-20
***We will only have two classes today, one at 6:00 am and one at 10:00am
warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
overhead squats
3-3-3-1-1-1-1-1