Body weight: 5 sets Max weighted Pushup Max weighted plank hold Rest as needed WOD: 15 min AMRAP 10 Overhead Lunges 45/25 20 Wallballs 10 shuttle runs x 50’
2018 08 14
Weightlifting: 1 Power Clean 2 Squat Cleans 7 x 80% WOD: 3 Rounds 400m Run 15 T2B 9 Power Snatch 135/85
2018 08 13
Strength: Push Press 5 x 3 3 x 3 WOD: 10 DU + 1 HSPU 30 DU + 3 HSPU 50 DU + 5 HSPU 70 DU + 7 HSPU 90 DU + 9 HSPU
2018 08 12
Strength: 5 rounds Max pull-ups 15 waiters squats WOD: 600m run 50 dB snatches 40 deadlifts 135/95 30 box jump overs 20 pull-ups 100m run
2018 08 09
Weightlifting: Power Clean Find a 10 rep max WOD: 30-20-15-9 Barbell Push Press 95/65 Wallballs
2018 08 08
Core Work: 50 banded sit ups 100’ weighted lunges 50 back extensions 100’ weighted lunges 50 banded sit ups WOD: 3 Rounds For Time: 50 Air Squats 35 Kettlebell Swings (53/35) 400m run
2018 08 07
Strength: Back Squat Find a 1 rep max WOD: 8 min AMRAP 5 box jumps 30/24 10 SDLHP 95/65 15 Push ups
2018 08 06
Strength: Strict Press Find a heavy 2 rep max WOD: 3 rounds 400m Run 20 OH Squats 75/55
2018 08 06
2018 08 03
Core Work: 10 min EMOM 10 abmat sit ups *plank hold on remaining time* WOD: With a Partner 12 min AMRAP P1: 100m Farmer Carry P2: Max Bear Complex *Athletes choose weight*
2018 08 01