Monday 10-5-20
warmup
400m Run
3 rounds
10 deadlifts 45/35
10 powercleans 45/35
10 back squats 45/35
WOD
21 back squats 155/115
42 situps
15 back squats 155/115
30 situps
9 back squats 155/115
18 situps
Sunday 10-4-20
Open gym 2:00-3:00
Saturday 10-3-20
In teams of two,
30 toes-to-bars each , doing 5 reps at a time
40 single-arm alt dumbbell snatches, each doing 10 reps at a time 50/35
50 box step-overs each, 25 reps at a time
40 single-arm alt dumbbell snatches each, doing 10 reps at a time 50/35
30 toes-to-bars each, doing …
Friday 10-2-20
Warmup
500 m row
3 rounds
10 walking lunges
10 deadlifts 45/35
10 thrusters 45/35
2 min rest
WOD
800m run
21 thrusters 116/75
400 m run
15 thrusters 115/75
200 m run
9 thrusters 115/75
Thursday 10-1-20
Warm-up
3rounds
10 pushups
10 Presses 45/35
10 sdlhp 45135
WOD
5-5-3-3-3-1-1-1-1-1
Bench-Press
Seated strict press
Wednesday 9-30-20
Warmup
400m run
3 rounds
10 jumping jacks
10 burpees
10 sec bottom of squat holds
2 min rest
wod
50-40-30-20-10
situps
wallball shots 24/14
Tuesday 9-29-20
warmup
50 double-unders
3 rounds
10 backsquats 45/35
10 power snatches 45/35
10 ring rows
2min rest
wod
3 rounds
21 power snatches 95/65
50 squats
Monday 9-28-20
warm-up
500M row
3 rounds
10-deadlifts 45/35
10 hang-cleans 45/35
10 jerks 45/35
WOD
30 min to complete a max barbell complex of:
3 deadlift, 2 hang cleans, 1 jerk
Sunday 9-27-20
Open gym 2-3
Saturday 9-26-20
In teams of two
5 rounds
50 cal row, 25 at a time
50 doubleunders, 25 at a time
50 ft single arm overhead lunges 50/35