Thursday 5-4-17
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 Am KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
For time:
1,000-meter row
75 push-ups
750-meter row
50 push-ups
500-meter row
25 push-ups
Wednesday 5-3-17
500 m row
Pull-up workshop day-2
Wod
20 min EMOM
Clean and jerk
1 rep, trying to increase each round, drop weight if you miss one more than twice.
Tuesday 5-2-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
Wod
20 min AMRAP
5 toes to bar
10 squats
15 HSPU
5-1-17
Warmup
50 double unders
-pull up workshop
* I have a pullup progression on the board that is a Monday, Wednesday, Friday program. You don’t have to follow this schedule, but it should be done three times per week. If you don’t have at least 5 strict pull-ups, please try …
Sunday 4-30-17
Open gym
2-3
Saturday 4-29-17
1 mile run
Then,
In teams of two
50/50
“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 4-28-17
400 m run
3 rounds
10 burpees
10 lunges
10 push-ups
2 min rest
Wod
“Annie”
50-40-30-20-10
-double-unders
-sit-ups
Thursday 4-27-17
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 squats
2 min rest
WOD
Deadlifts
3-3-2-2-2-1-1-1-1-1
Wednesday 4-26-17
400 m run
3 rounds
10 deadlifts 45/35
10 power cleans 46/35
10 push jerks 45/35
2 min rest
Wod
For time:
15 thrusters 95/65
12 pull-ups
12 thrusters 95/65
9 pull-ups
9 thrusters 95/65
6 pull-ups
Tuesday 4-25-17
Warmup
50 doubleunders
3 rounds
10 pull-ups
10 push-ups
10 sit-ups
2 min rest
Wod
4 4-minute rounds of:
15 wall ball shots, 20/14
30 medicine ball cleans, 20/14
Row for max calories
Rest 3 minutes between rounds.