Saturday 2-16-19
Buy in, 1 mile run with your team mate, with your vest if you have one.
After everyone is back,
20 min AMRAP
One person working at a time
-5 snatches 95/65
-5 burpees
Category: Uncategorized
Friday 2-15-19
Warmup
2 min assault bike
3 rounds
10 pushups
10 situps
10 walking lunges
2 min rest
Wod
5k row
Thursday 2-14-19
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
800m run
25 toes to bar
25 deadlifts 225/155
Wednesday 2-13-19
Warmup
500m row
3 rounds
10 ring rows
10 jumping jacks
10 burpees
2 min rest
Wod
Pullups 15-12-9-6-3
Clean and jerks 5-4-3-2-1
*145/105-155/115-165/125-185/145-205/165
This is supposed to be a fast workout, use a pull-up option and a weight progression that allows you to go unbroken on these.
Tuesday 2-12-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
Front squats
10-10-10-10-10
Monday 2-11-19
50 double unders
3 rounds
10 lunges
10 squats
10 box step ups
2 min rest
Wod
“Kelly”
5 rounds
400m run
30 box jumps 24/20
30 wall balls 20/14
Sunday 2-10-19
Open gym 2-3
Saturday 2-9-19
In teams of two,
30 min AMRAP
5 thrusters 95/65
5 SDLHP 75/55
One partner does the work, while the other hangs from the bar.
Friday 2-8-19
Warm up
500m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push presses 45/35
2 min rest
Wod
5 min AMRAP
3 deadlifts 275/185
7 push-presses 115/75
- These should be UNBROKEN reps, if you are unsure, drop the weight.
Thursday 2-7-19
Warm up
400m run
3 rounds
10 med ball deadlifts 20/14
10 med ball cleans 20/14
10 wall ball shots 20/14
2 min rest
Wod
12 min AMRAP
20 abmat situps
20 walking lunges with 50/35 in each hand
*use whatever object is available, KB or DB