Saturday 7-6-19
In teams of two,
50 Air Squats
60 Box Jumps
50 Wall Balls
50 Pull-ups
50 Push-ups
50 burpees
Only one Partner can work at a time. Partners can break up reps as desired. Reps should be shared equally
Friday 7-5-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Weighted dips 3-2-2-1-1-1-1
Bench press 3-2-2-1-1-1-1
Turkish getups 3-2-2-1-1-1-1
Thursday 7-4-19
The gym will be closed for the 4th of July. Regular hours on Friday.
Wednesday 7-3-19
400m run
3 rounds
10 ring dips
10 push-ups
10 alternating Turkish get-ups 35/25
2 min rest
Wod
7 min AMRAP
200m row
50 double-unders
Tuesday 7-2-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
4 rounds
25 squats
15 power cleans 135/95
5 pullups
400m run
Monday 7-1-19
Warmup
500m row
3 rounds
10 back squats 45/35
10 hang power snatches 45/35
10 ohs 45/35
Wod
Overhead squats
1-1-1-1-1-1-1
Sunday 6-30-19
Open gym 2-3
Saturday 6-29-19
In teams of two:
3 rounds, 2 min per station with a 20 second rest between stations
- Team wall-balls 20/14
- team med ball situps 20/14
- team med ball cleans each does 10 reps then switches 20/14
- 400m med ball run, each member does 200m 20/14
Each round will begin 20 seconds after …
Friday 6-28-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks
2 min rest
Wod
Perform each set unbroken, if you can’t complete the reps, lower the weight
5-4-3-2-1
Deadlift-hang clean-jerk
This is a complex, you should grip the bar one time for each set and …
Thursday 6-27-19
Warmup
50 double unders
3 rounds
10 pushups
10 pushups
10 squats
2 min rest
Wod
1000m row
2 min rest
800m run
2 min rest
1000m row
2 min rest
800m run