Sunday 190901

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190831

Teams of 2
For Time:
100 Calorie Row
80 Toes to Bar
60 Burpee Box Jump Overs (24/20)
80 Toes to Bar
100 Calorie Row

Divide toes to bar and burpee box jump over reps however you like between partners
Switch every 25 calories on the Row

Friday 190830

20 minute AMRAP
Air Bike, 20/16 Calories
50 foot Overhead Walking Lunges (45lb Plate/25lb Plate)
15 Supine Ring Rows With Feet On A Box

Thursday 190829

Strength:
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
21-15-9 Rep Rounds For Time:
Power Cleans (135/95)
Box Jumps (24/20)
Push-ups

Wednesday 190828

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday 190827

20 minute AMRAP
Row, 50 Calories
40 Bar Facing Burpees
30 Sumo Dead-lift High Pulls (95/65)
20 Pull-ups

Monday 190826

Strength:
Dead-lift
5 reps @ 65%,75%,75%,85%
WOD:
Alternate each interval between the two following exercises (16 intervals)
Tabata Alternating Dumbbell Snatches (50/35) Masters (35/20)
Tabata Knees To Elbows

Sunday 190825

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190824

Team WOD
3 Person Teams
3 Rounds For Time
1. Run 400 Meters
2. 15 Squat Cleans (135/95)
3. Max Rep Handstand Push-ups

Friday 190823

20 minute AMRAP
8 Strict Pull-ups
10 Box Jumps (30/24)
12 Kettlebell Swings (70/55)

Thursday 190822

Strength:
Back Squat
5 x 5 reps
(Increase weight 5-10lbs from what was done on 8/6)
WOD:
5 rounds (20 minutes)
45 seconds Front Plank
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds
45 seconds Hollow Rock
Rest 15 seconds
45 seconds Side Plank

Wednesday 190821

Strength:
15 minutes to work up to a 1 RM Strict Weighted Pull-up
Rest 5 minutes. Then,
WOD 1:
Death By Strict Weighted Pull-ups @ 50% of 1 RM
WOD 2:
7 minute AMREP
Burpees to A Target 6” Above Max Reach

Tuesday 190820

For Time:
100 Double-unders
Then,
5 Rounds:
10 Dead-lifts (155/105)
10 Front Squats (155/105)
10 Handstand Push-ups
Then,
100 Double-unders

Monday 190819

Strength:
15 minutes to work up to a 1 RM Hang Squat Clean Thruster
WOD:
4 rounds for time on each round
Row 500 Meters
Rest 2 minutes
r

Saturday 190817

Partner WOD
20 minute AMRAP
Partner 1: Run 400 Meters
Partner 2: Max Rounds Of Cindy
Switch positions when P1 returns from the run. P1 will continue where P2 stopped.)

Friday 190816

Strength:
Dead-lift
3 x 10 reps @ 70% of 1 RM (from 7/31)
WOD:
Two Rounds For Time:
Air Bike, 30 Calories
100 Meter Double Kettlebell Front Rack Carry (2-55lb KBs/ 2- 35lb KBs)
Row, 30 Calories

Thursday 190815

For Time:
15-20-25-30-35-40-45-50
Double-unders
24-21-18-15-12-9-6-3
Pull-ups

Wednesday 190814

Strength:
15 minutes to work up to a 1 RM Hang Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean @ 70%
2-4-6-8-10-12-14-16-18-20
Ring Push-ups

Tuesday 190813

20 minute AMRAP
Row 25/20 Calories
35 Wall Balls (20/14)
7 Ring Muscle-ups

Monday 190812

Strength:
15 minutes to work up to a 1 RM Hang Power Snatch
WOD:
3 Rounds For Time
Run 200 Meters
10 Hang Power Snatch @ 70%
15 Toes To Bar

Sunday 190811

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190810

5 Rounds For Time On Each Round
12 Lateral Burpees Over Barbell
12 Chest To Bar Pull-ups
12 Power Cleans (115/75)
Rest 2 minutes between rounds

Friday 190809

20 minute AMRAP:
21 Wall Balls(20/14)
15 Kettlebell Swings (70/55)
9 Handstand Push-ups

Thursday 190808

Strength:
Close Grip Bench Press
1 X 10 reps @ 70%
4 X max reps @ 70%
Rest 60 seconds between sets
Strength:
Weighted Strict Pull-ups
1 X 8 reps (35/20)
4 X max reps (35/20)
Rest 60 seconds between sets
WOD:
For Time:
Air Bike 5,000 Meters

Wednesday 190807

21 Dead-lifts (225/155) (205/135)
21 Dumbbell Push Press (50/35) (35/20)
Run 200 Meters
15 Dead-lifts
15 Dumbbell Push Press
Run 200 Meters
9 Dead-lifts
9 Dumbbell Push Press

Tuesday 190806

Strength:
Back Squat
5 X 5 @ 80%
Front Squat
3 X 5 @ 80%
WOD:
7 minute AMRAP
7 Burpee Pull-ups
21 Double-unders

Monday 190805

For Time:
28-20-12
Row, Calories
14-10-6
Power Cleans (135/95)
7-5-3
Ring Muscle-ups

Sunday 190804

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190803

Partner Murph
Teams of 2:
For Time:
Run 1 mil
100 Strict Pullups
200 Pushups
300 Air Squats
Run 1 mile

Run 1 mile together.
Divide reps between partners however you want.

Friday 190802

For Time:
Air Bike 2000 Meters
100 Russian Kettlebell Swings (55/35)*
Air Bike 2000 Meters
*Every time you break perform 10 Burpees over Kettle Bell *