Tuesday 4-30-19
Warmup
400m run
3 rounds
10 squats
10 pushups
10 burpees
2 min rest
Wod
“Jack”
20 min AMRAP
10 push press 115/80
10 kettle bell swings 53/35
10 box jumps 24/20
Monday 4-29-19
50 double unders
10 OHS 45/35
10 snatch balance 45/35
10 hang squat snatch 45/35
2 min rest
Wod
OHS 5-5-5
Snatch balance 3-3-3
Hang squat snatch 1-1-1
These should be increasing in weight, start out light and increase slowly.
Sunday 4-28-19
Open gym 2-3
Saturday 4-27-19
Wod dice,
Friday 4-26-19
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
Wod
5 rounds
250m row
50 double unders
Thursday 4-25-19
Warmup
2 min bike
3 rounds
10 cleans 45/35
10 hang power snatches 45/35
10 OHS 45/35
2 min rest
Wod
10 strict pull-ups
40 overhead walking lunges 50/35
10 strict pullups
30 alternating DB snatches 50/35
10 strict pullups
20 overhead walking lunges 50/35
10 strict pullups
10 …
Wednesday 4-24-19
Warmup
50 double unders
3 rounds
10 jumping jacks
10 ring rows
10 ring dips
2 min rest
Wod
Bench press, burpees
3-50-3-40-3-30-3-20-3-10
Tuesday 4-23-19
400m run
3 rounds
10 pushups
10 situps
10 sec bottom of squat hold
2 min rest
Wod
15 min AMRAP
1- back squat, press, deadlift
2-back squats, presses, deadlifts
3-back squats, presses, deadlifts
Etc
- For back squats and deadlifts use body weight
- for presses use 1/2 body weight
Monday 4-22-19
Warmup
500m row
3 rounds
10 back squats 45/35
10 presses 45/35
10 deadlifts 45/35
2 min rest
Wod
5 min AMRAP
9 HSPU
6 burpees
3 snatches 135/95
Sunday 4-21-19
Closed for Easter, See you Monday!