Saturday 9-5-20
In teams of two,
3 rounds
1 min bar muscle-ups/3 pullups
1 min hand stand pushups 2 at a time
1 min kettlebell swings 4 at a time 70/53
1 min burpees 5 at a time
1 min air squats 5 at a time
1 min rest
Friday 8-4-2-
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
wod
3 rounds
25 hang power cleans 95/65
50 double unders
25 box step ups 24/20
50 double unders
Thursday 8-3-20
400m run
3 rounds
10 presses 45/35
10 push-presses 45/35
10 push-jerks 45/35
wod
10 min to get a 1 rep max press
10 min to get a 1 rep max push-press
10 min to get a 1 rep max push-jerk
Wednesday 9-2-20
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
wod
“Saved by the barbell”
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots 20/14
1 minute of deadlifts 115/75
1 minute of med-ball sit-ups 20/14
1 minute of …
Tuesday 9-1-20
Warmup
400m run
3 rounds
10 wallball shots 20/14
10 burpees
10 med ball cleans 20/14
2 min rest
wod
back squats
5-5-5-3-3-3-1-1-1
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