Saturday 7-11-20
“Fight gone bad”
3 rounds
1 min per station
-wall-ball shots @20/14LBS,
-Sumo deadlift high-pull @75/55LBS,
-Box-jumps @20″
-Push-press @75/55LBS,
-Rows
-rest
Friday 7-10-20
Warmup
50 double unders
3 rounds
10 hang power cleans 45/35
10 thrusters 45/35
10 SDLHP 45/35
2 min rest
wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Thursday 7-9-20
warmup
400m run
3 rounds
10 jumping jacks
10 walking lunges
10 squats
2 min rest
wod
20 min AMRAP
5 kB swings 70/53
10 wall ball shots 20/14
15 abmat situps
Wednesday 7-8-20
Warmup
50 double-unders
3 rounds
10 pullups
10 pushups
10 situps
2 min rest
wod
weighted pullups 3-2-2-1-1-1
Bench press 3-2-2-1-1-1
Turkish getups 3-2-2-1-1-1
Tuesday 7-7-20
warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
-take 5 min to warmup to your working weight.
- These deadlifts should not be singles,
wod
5 rounds
5 deadlifts 255/175
10 bar facing burpees
Monday 7-6-20
warmup
400m run
3 rounds
10 ring dips
10 push ups
10 jumping jacks
wod
7 min AMRAP
200m row
50 double unders
Sunday 7-5-20
Open gym
2:00-3:00pm
Saturday 7-4-20
In teams of two:
3 rounds
1 min per round, fight gone bad style
-Toes to bars
-weighted box step ups 50/35
-ring push ups
-barbell cleans 95/65
-move the chain
-rest
**all movements are done with your partner working
Friday 7-3-20
** we will have two classes today, 7:00am-8:00am and 10:00am-11:00am
warmup
50-m row
3 rounds
10 dB deadlift 35/25
10 dB snatches 35/25
10 dB OHS 35/25
wod
3 rounds
10 dB snatches left arm 50/35
10 dB OHS left arm 50/35
10 pullups
10 dB snatches right arm …
7-2-20
Warmup
50 double-unders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Overhead squats
5-5-3-3-3-1-1-1-1-1