Monday 5-6-19
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
21 thrusters 95/65
400m run
18 thrusters 95/65
400m run
15 thrusters 95/65
400m run
Sunday 5-5-19
Open gym 2-3
Saturday 5-4-19
In teams of two”
3 rounds of:
5 Synchronized pullups
5 snatches, each, one at a time 115/80
Then, 3 rounds of:
15 deadlifts each, one at a time 115/80
30 synchronized squats
Then, 3 rounds of:
5 Synchronized pullups
5 cleans each, one at a time 115/80
Friday 5-3-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 flutter kicks
10 burpees
2 min rest
Wod
“The Chief”
5 rounds of:
3 min AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 min rest
Thursday 5-2-19
Warmup
2 min bike
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Row, run or row and run
5k
Wednesday 5-1-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Wod
Front squats
1-1-1-1-1-1-1-1-1-1
Tuesday 4-30-19
Warmup
400m run
3 rounds
10 squats
10 pushups
10 burpees
2 min rest
Wod
“Jack”
20 min AMRAP
10 push press 115/80
10 kettle bell swings 53/35
10 box jumps 24/20
Monday 4-29-19
50 double unders
10 OHS 45/35
10 snatch balance 45/35
10 hang squat snatch 45/35
2 min rest
Wod
OHS 5-5-5
Snatch balance 3-3-3
Hang squat snatch 1-1-1
These should be increasing in weight, start out light and increase slowly.
Sunday 4-28-19
Open gym 2-3
Saturday 4-27-19
Wod dice,