Sunday 1-27-19
Open gym 2-3
Saturday 1-26-19
In teams of two
1 mile run
10 rounds each, working one at a time
5 pullups
10 pushups
15 squats
*if you have a weighted vest, wear it.
Friday 1-25-19
Warm up
50 double unders
3 rounds
10 American KB swings 35/25
10 SDLHP 35/25
10 alt KB overhead squats 35/25
2 min rest
Wod
3 rounds
21 calorie row
12 HSPU
3 rope climbs
Thursday 1-24-19
500m row
3 rounds
10 ring rows
10 low ring muscle-ups
10 situps
2 min rest
Wod
12-9-6
Hang squat cleans 155/85
Burpee bar muscle-ups
Wednesday 1-23-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 alt split jerks 45/35
2 min rest
Wod
Deficit deadlifts
3-3-3-3-3
Select a plate that allows you to maintain proper form, go heavy and still go lower than normal.
Tuesday 1-22-19
Warmup
2 mins on the assault bike
3 rounds
10 ring rows
10 squats
10 presses 45/35
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pull ups
Monday 1-21-19
Warmup
500m row
3 rounds
“Burgenor warm-up”
Wod
Squat snatch
5-5-3-3-3-1-1-1-1-1
Sunday 1-20-19
Open gym 2-3
Saturday 1-19-19
“Show your card-io”
For total calories, and reps, in teams of two
3 rounds
2 min assault bike
2 min rest
2 min row
2 min rest
2 min double unders
2 min rest
-each team will share a machine, 2 min on 2 min off,
Friday 1-18-19
500m row
3 rounds
10 push ups
10 situps
10 squats
2 min rest
Wod
21-15-9
Alternating DB snatch 50/35
Burpee over DB