Wod

Friday May 14, 2021

‘Sampler Plater’

AMRAP 16
40 Power snatches 75/55
40 Box jumps 24/20
40 Pistols (alternating legs)
40 Burpees
40 Wall balls 20/14
40 Handstand push ups

Thursday May 13, 2021

‘Long Tri’

3 sets of
10 minutes on/ 3 minutes off
1000 Meter row
600 Meter run
40/30 Calorie bike

Wednesday May 12, 2021

‘Total Body Make Over’

5 sets of
2 minutes on/ 2 minutes off
20/15 Calorie row
12 Strict ring dips
Max effort Dumbbell front rack lunges I.R.T.

Tuesday May 11, 2021

Strength

Every 90 seconds for 7 sets
1-2 Squat cleans

‘Clean Run’

For time (15 cap)
3 rounds of
600 Meter run
8 Squat cleans 175/120

Monday May 10, 2021

Strength

Every 90 seconds for 7 sets
5 strict press
*From rack

‘Big Pushers’

AMRAP 14
50 Strict press @ 50%
25/18 Calorie bike
50 Hand release push ups
25/18 Calorie bike

Weekly Overview

TUES: Run + Squat clean
WED: Row + Ring dip + Lunges
THURS: Row + Run + Bike
FRI: Snatch + Box jump + Pistols + Burpees + Wall balls + Handstand push ups
SAT: Double unders + Farmer carry + Rope climb

Saturday May 8, 2021

‘Bench & Step’

3 rounds
2 on/2 off
10 Bench 135/95
Max effort dumbbell clusters 50/35 I.R.T.

2 min rest

3 rounds
2 on/2 off
14 Dumbbell snatches 50/35 (alternating arms)
Max effort dumbbell box step ups 24/20 (50/35) I.R.T

Friday May 7, 2021

Weightlifting

Every 90 seconds for 10 sets
3 Clean & Jerks
*Touch & go

‘13.4 + 2’

AMRAP 9
3,6,9,12,15.. so on
Clean & Jerk 135/95
Toes to bar

Thursday May 6, 2021

‘R&R’

For time
1000 Meter row
800 Meter run
800 Meter row
600 Meter run
600 Meter row
400 Meter run
400 Meter row
200 Meter run

Wednesday May 5, 2021

Strength

Every 2 minutes for 7 sets
1-2 Deadlifts

‘Cinco De Deadlift’

For time (16 cap)
2 rounds of
40/32 calorie bike
12 Deadlifts 275/185
6/5 Rope climbs

Tuesday May 4, 2021

‘Body Armor’

0:00-10:00
800 Meter run
then amrap
25 Push ups
25 Squats
10:00-13:00
Rest
13:00-20:00
600 Meter run
then amrap
5 Strict pull ups
7 Burpees
9 “Big Squats”
20:00-21:00
Rest
21:00-finish..
For time
800 Meter run w/ medball 20/14

**With weight vest.

“big squat” = R lunge+L Lunge+Squat (1 rep)

Monday May 3, 2021

Strength

Every 2 minutes for 7 sets
2 Front Squats
*3 count pause at bottom

‘Big News’

AMRAP 7
6 Front squats @80%
30 Double unders

Weekly Overview

TUES: Murph prep (run + pull ups + push ups + squats)
WED: Deadlifts + Bike + Rope climbs
THURS: Run + Row
FRI: Clean & Jerk + Toes to bar
SAT: Bench press + Dumbbell snatch + Step ups

Sunday May 2, 2021

Mobility Class Is Cancelled For Today 5/2/21

Saturday May 1, 2021

‘Expo’

For time (20 cap)
30 Power snatches 95/65
800 Meter run
15/10 Rope climbs
800 Meter run
60 Kettlebell swings 70/44