Tuesday 6-23-20
warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
front squats
5-5-3-3-3-1-1-1-1-1
Monday 6-22-20
Warmup
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 front squats 45/35
2 min rest
wod
3 rounds
15 ab-mat situps
30 thrusters 65/45
45 double unders
Sunday 6-21-20
Open gym 2:00-3:00
Saturday 6-20-20
in teams of three, relay style
6 workouts, each team member completes 2 workouts
#1. 2 rounds 100m farmers carry 70/53, 50 air squats
#2. 3 rounds 250m row, 20 hand release pushups
#3. 10-8-6-4-2 power cleans 115/75, 30 double unders
#4. 50 walking lunges, 30 slam balls,50 walking lunges
…
Friday 6-19-20
warmup
50 double unders
3 rounds
10 goblet squats 35/25
10 glute bridges
10 bird dogs
2 min rest
wod
3 rounds
400m run
25 abmat pushups
25 deadlifts 185/135
Thursday 6-18-20
400m run
3 rounds
10 pushups
10 squats
10 pvc pass-through
2 min rest
wod
21-15-9
OHS 75/55
bar facing burpees
2 min rest
15-12-9
OHS 75/55
bar facing burpees
2 min rest
12-9-6
OHS
bar facing burpees
Wednesday 6-17-20
warmup
500m row
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 strict press 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Tuesday 6-16-20
warmup
50 double unders
3 rounds
10 pushups
10 walking lunges
10 jumping jacks
2 min rest
wod
12 min AMRAP
20 box jumps 24/20
15 ring pushups
Monday 6-15-20
Warmup
2 min bike
3 rounds
10 dead bugs
10 second active bar hang
10 single arm db deadlift
2 min rest
Wod
30-20-10
Calorie row
DB snatch 50/35
Toes-to-bar
Sunday 6-14-20
open gym
2:00-3:00