Monday 8-31-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 snatches 45/35
10 back squats
2 min rest
wod
21 snatches 75/55
42 pushups
15 snatches 75/55
30 pushups
9 snatches 75/55
18 pushups
Sunday 8-30-20
Open gym 2-3
Saturday 8-28-20
In teams of two,
“Filthy Fifty”
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 burpees,
50 double-unders
Friday 8-27-20
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
wod
20 clean and jerks 155/105
Thursday 8-27-20
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 strict presses 45/35
2 min rest
wod
5 rounds
2 min per round, to complete:
10 thrusters 75/55
200m row
max thrusters 75/55
3 min rest
Wednesday 8-26-20
Warmup
500m row
“Burgener warmup”
wod
30 min EMOM
1 snatch
Tuesday 8-25-20
Warmup
50 double unders
3 rounds
10 walking lunges
10 knees to elbows
10 burpees
2 min rest
wod
complete 5000m of:
-rowing
-assault bike
-running
*must complete 1000m minimum on each
Monday 8-24-20
Warmup
500m row
3 rounds
10 dB cleans alternating 35/25
10 dB jerks alternating 35/25
10 dB thrusters alternating 35/25
wod
15 min AMRAP
21 situps
7 right arm db push jerks 50/35
7 left arm db push jerks 50/35
Sunday 8-23-20
Open gym 2-3
Saturday 8-22-20
team chipper
complete all movements in any order
-100m buddy carry, each
-500lbs lifted back squat each, one lift at a time
-50 cal row, each
-5 rope ascents each, one at a time
-1 mile run
-200 double unders each, 20 at a time
-100 med ball cleans each, …