Tuesday, September 10 2019
Strength: Back Squat (20 minutes)
Build to 80% x 1 rep
Superset with
Single Leg Deadlifts x 10 reps per side
WOD: 4RFT
400m Run
30 Air Squats
20 Wall Balls 20/14
Wednesday,September 4 2019
Strength: EMOM 16
Odd: 5 Jerks (off the ground)
Even: Pulling of your choice
1)3-5 Muslce-ups
2)5-10 Strict Pull-ups
3)5 Weighted Pull-ups
4)10-15 Kipping Pull-ups
WOD: 15 Minutes to get as far as possible…
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
ADV: 70/53
Tuesday, September 3 2019
Strength: 20 Minutes to complete 4 rounds of; Split Squat with Lateral Lunge superset
4 Sets of 8 reps per leg
Split Squat x 16 reps (8 per side)
Immediately into..
Lateral Lunges with a DB x 16 reps (8 per leg)
WOD: AMRAP 13
40 Cal Row, Bike, Ski
50 Wall Balls 20/14
60 OH Walking Lunges 45/35
70 Double-unders
Friday, August 30 2019
Strength: TABATA
1) Band Pull Downs
2) Banded Bicep Curls
3) Plate Sit-ups
4) DB Skull Crushers
WOD: For Time
50-40-30-20-10
Push Press 95/65
15 Russian KB Swings 70/53
10-20-30-40-50
Front Squat 95/65
Round 1: 50 Push Press, 15 Russian KB Swings, 10 Front Squats
Round 2: 40 Push Press, 15 Russian KB Swings, 20 Front Squats
Wednesday, August 28 2019
Strength: Pick one of the complexes, 5 Sets of 1-1-1
1) 3 Position Snatch
•High Hang
•Above the knee
•Floor
2)1 Power Snatch or Squat Snatch + 1 Snatch Balance + 2 Overhead squat
WOD: AMRAP 3
3 Hang Power Cleans 135/95
6 Push-ups
9 Air Squats
*Rest 1 minute, repeat 4 rounds
*Start the next AMRAP where you left off
AMRAP 2: 145/100
AMRAP 3: 155/105
AMRAP 4: 165/110
Tuesday, August 27 2019
Strength: 5 Sets
Close Grip Bench Press x 6-8 reps
Immediately into
Deadlift x 6-8 reps (3 seconds up, 3 seconds down, NO FAST REPS)
Immediately into
2 minute Max Cal Row
Rest for 2 minutes after each set. Your score is the lowest number of calories row of all 5 rounds.
WOD: TABATA
Russian Twist