WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Friday 5/22/20

Friday 5/22/20

Limited Equipment

5 Sets: New set every 2 minutes
3 DB Hang Power Snatch R
3 DB Overhead Squats R
3 DB Hang Power Snatch L
3 DB Overhead Squats L

*Build to heaviest possible DB or Practice form with lighter weight*

5 Sets:
New set every 2 minutes
10 Alternating Hang DB Snatch
50 Double Unders
Max Front Squats or Max Wall Sit

– If using a barbell, choose a weight you can maintain 3 reps unbroken

– If completing Wall Sit, Shoulders and Hips against the wall, sitting at parallel

No Equipment
5 Sets: New set every 2 minutes
5 Wall Squats (slow)
30 sec Plank Hold

5 Sets:
New set every 2 minutes
10 Burpees
50 Line Hops
Max Wall Sit

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Thursday 5/21/20

Thursday 5/21/20

Limited Equipment

Strength/Accessory: Rotate for 12 minutes
30 sec HS Hold or 3 Wall Walks
5 Jefferson Curls
5 Strict T2B or 10 V-ups

Conditioning:
AMRAP9
6 Heavy Deadlifts or 20 DB Deadlifts
12 DB Push Press (6 per side)
18 Jumping Lunges – alternating

– If you have a barbell, use a weight you can complete unbroken, but is challenging

– If completing DB Deadlifts – Complete 20 reps with DB between feet

– Looking for 4 + Rounds

No Equipment

Conditioning:
AMRAP9
6 Burpee Broad Jumps
12 Shoulder Taps – per side
18 Jumping Lunges – alternating

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Sunday 5/17/20

Sunday 5/17/20

5 Rounds [24 min cap]
10 Back Rack Lunges (135/95)
100m Run
10 Bent Over Rows
100m Run

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Saturday 5/16/20

Saturday 5/16/20

EMOM 20
Minute 1: 9 Deadlifts + 7 Front Squats + 5 Push Press (135/95)
Minute 2: 15 burpees

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Friday 5/15/20

Friday 5/15/20

For Time [15 min Cap]:
5-10-15-20-25-30
Push ups
Hang Power Cleans (95/65)
*Complete 10 pistols between each set, ending on HPC

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Thursday 5/14/20

Thursday 5/14/20

Every 5:00 for 25:00 complete:
5 Squat Snatches (185/125) ~ 75% 1RM
30 Bar Facing Burpees
5 Thrusters (Use same weight as snatches)

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Wednesday 5/13/20

Wednesday 5/13/20

For Time [20 min Cap]:
1000m Row/800m Run
100 Double Unders
100 Russian KBS
100 Double Unders
1000m Row/800m Run
100 Weighted Step Ups (1 DB)

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Tuesday 5/12/20

Tuesday 5/12/20

AMRAP 8
5 Devil’s Press (2 DBs)
10 HSPU

Rest 2:00

AMRAP 8
5 Devil’s Press
15 T2B

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Monday 5/11/20

Monday 5/11/20

With a 30:00 running clock:
Part A:
5-4-3-2-1
Power Cleans (155/105)
Front Squats
Push Jerks

Rest 2:00

Repeat complex in reverse order
1-2-3-4-5

Rest 2:00

Immediately into…

Part B:
AMRAP in remaining time:
33 Wall Balls
22 Box Jumps
11 Power Cleans (185/125)

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Sunday 5/10/20

Sunday 5/10/20

Limited Equipment

AMRAP6

12 Hand Release Push Up

6 Strict Pull ups

Rest 1 minute

AMRAP 6

200m Run

30 Sit ups

Rest 1 minute

AMRAP6

12 Hand Release Push Up

6 Strict Pull ups

– Modify 6 Strict Pull ups to 6 DB Bent Over Row – per side”

No Equipment

AMRAP6

12 Hand Release Push Up

6 Back Pack Rows

Rest 1 minute

AMRAP 6

200m Run

30 Sit ups

Rest 1 minute

AMRAP6

12 Hand Release Push Up

6 Back Pack Rows

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