Workout of the Day (WOD)

Wednesday

7/18/18
Warm up: group

skill/strength: emom 12
:30 on :30 rest of:
double unders/ singles
plank hold
wall sit

Wod: Amrap 12
ascending by 1’s
DB thrusters 30/20
burpees
box jumps 24/20

Tuesday

7/17/18

Warm up: group mobility, dynamic.

Strength:
emom 8
Even 6-8 floor press 135/95
odd 2 wall climbs

Wod: 4RFT
400m run
10 hang power snatch 75/55
20 kb swings 53/35

Rx+ 95/65

Monday

7/16/18 Warm up: group mobility, 600m jog as a group @ front door perform 15 air squats @ power pole perform 15 jumping jacks @ stop sign 15 walking lunges repeat movements on the way back, also last 50 meters backwards. Strength: Back squats to “Bring Sally Up” w/empty barbell Wod: Down ups 10 down…

Wednesday

7/11/18
Warm up: group, then
tabata
sit ups &
plank holds

Strength: Db bench press
6×8 building
curls after rounds 1,3,5. 10 per side.

Wod: Teams of 2.
300 wall balls 20/14

split reps evenly.

Tuesday

7/10/18

Warm up: group, pvc mobility.
400m row
2x
10 air squats
10/8 push ups
12 walking lunges
15 back extensions

Skill/strength: Hang cleans(full squat)

Wod: AMRAP 5-4-3-2-1
5 power cleans 135/95
7 box step overs w/kb 53/35

:90 rest between amraps.
Start each amrap with power cleans.

Monday

7/9/18 Warm up: Group, pvc mobiity 400m jog 2x 20 jumping jacks 15 sit ups 10 alt lunges 2x 6 scap pulls 8 wall balls 10 OTS w/slam ball 50/30 Strength: Deadlift 12 minutes to find your heaviest 5 rep touch and go. Wod: 10 RFT. 10 down to 1 of: T2B 20 down to…

Tuesday

7/3/18

Warm up: trainer’s choice

Skill/strength: Snatch

Wod: AMRAP 20

A does:
7 hang power snatch
7 back squat
7 K2E

B does 25 doubles OR 100m run

Switch.
B takes over where A leaves off.

Rx 75/55
Rx+ 95/65

Gym is Closed Wednesday.

Monday funday

7/2/18 Warm up: Trainer’s choice EMOM 8 Even- strict press 95/65 Odd-20 alt. db curls 25/15 Wod: Partners for time. 1) A does max Lalane burpees B does 200m run then switch 2) A does max pull ups B does 250m run. then switch 3) A does max Sdlhp 95/65 B does 400m run then…

Thursday

Thursday June 28 2018 Warm up: Group + PVC 2x 5 wall-facing squats 10 sit ups 5 3-3-0 push ups A.) strength/endurance: Max air squats in 5 minutes B.) WOD 20 minute cap 800m run, then 50 hand release push ups 50 alternating lunges 50 deadlifts 135/95 50 sit ups 50 kettlebell swings Good luck…

Wednesday

6/27/18 Warm up: group,mobility 1x 15 over the shoulder w/slam ball 50/30 15 back extensions 15 push ups 15 sit ups Strength: Bench press 5-5-5 warm up sets building to 50% of 1rm. then singles building to a heavy single. Wod: For time 40 push press 95/65 30 sit ups 20 wall balls 10 T2B…