Wednesday 9-23-20
Warmup
500m row
3 rounds
10 situps
10 walking lunges
10 jumping jacks
2 min rest
wod
20 min AMRAP
10 knees to elbows
3 wall walks
Tuesday 9-22-20
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
10 rounds
10 squats 115/75
100m sprint
1 min rest
Monday 9-21-20
Warmup
400m run
3 rounds
10 SDLHP 45/35
10 back squats 45/35
10 snatches 45/35
2 min rest
wod
4 rounds
25 cal row
25 burpees
Sunday 9-20-20
Open gym 2:00-3:00pm
Saturday 9-19-20
In teams to two,
3 rounds
1 min per station
– GHD situps
-rope climbs
-sled push
-slam ball
-wall walks
-rest
Friday 9-18-20
Warmup
400m run
3 rounds
10 ring rows
10 ring dips
10 sec bottom of squat hold
2 min rest
wod
5 rounds
2 min per round
10 hang power cleans 115/75
max pullups
2 min rest
*score is total pullups
Thursday 9-17-20
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power cleans
10 good mornings 45/35
2 min rest
wod
deadlifts
5-5-3-3-3-1-1-1-1-1
Wednesday 9-16-20
Warmup
50 double-unders
3 rounds
10 jumping lunges
10 squats
10 situps
wod
3 rounds
21 power snatches 115/75
50 air squats
Tuesday 9-15-20
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
5 handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.
Monday 9-14-20
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 Hang cleans 45/35
10 split jerks 45/35
2 min rest
wod
split jerks
5-5-3-3-3-1-1-1-1-1