Workout of the Day
Tuesday 21.8.3 WOD: Running, Core
2 Sets
Run 1 Mile
Rest 1 Minute
Run 400m
Rest 4 Minutes Between Sets
Core
3 Sets
30 Alternating V-Ups
:30/:30 Side Plank
Monday 21.8.2 WOD: DL, Row, PullUp, Burpee, TTB
Deadlift
1×5 @70%
1×3 @80%
3×1 @85%
For Time
1000/800m Row
20 Pull Ups
10 Lateral Burpees Over Rower
20 TTB
10 Lateral Burpees Over Rower
Sunday 21.8.1 WOD: 32 Min EMOM
32 Minute EMOM
14/10 Cal Bike
10 Strict Press 75/55
14/10 Cal Row
10 Burpees
(all movements should be done in :40 or less)
Saturday 21.7.31 WOD: Rev Lunge, Bike, KB Swings, TTB
Back Rack Reverse Lunges
4×6 Each Leg
@moderate to challenging weight
15 Minute AMRAP
25/20 Cal Bike
10 KB Swings 53/35
10 TTB
Friday 21.7.30 WOD: Power Clean, Clean and Jerk, Bar MU, DU
Power Clean
Every 2 Minutes For 5 Sets
Build to a challenging 3 Reps (not touch and go)
3-6-9*
Clean and Jerks 155/105
Bar Muscle Ups
After Each Set
50 Double Unders
Thursday 21.7.29 WOD: Partner WOD
Running
3 Sets
800m Run
Rest 1:00
400m Run
Rest 1:00
200m Run
Rest 2:00
Core
3 Sets
30 Weighted Russian Twists
:30 Hanging Knee Raise Hold
Wednesday 21.7.28 WOD: Power Snatch, OHS, BFB
Power Snatch
Every 2 Minutes For 5 Sets
Build to a challenging 3 Reps (not touch and go)
21-15-9
OHS 95/65
Bar Facing Burpees
Tuesday 21.7.27 WOD: Running
*change up in programming due to the heat advisory. We will now have a Partner WOD
Partner WOD
20 Minute AMRAP
40 Cal Bike
40 Sit Ups
40 Box Jumps 24/20
40 Empty Barbell Curls 45/35
Monday 21.7.26 WOD: DL, Row, DB Box Step Up, Pull Ups
Deadlift
1×5 @70%
1×4 @75%
3×3 @80%
3 Rounds For Time
30/24 Cal Row
20 Single DB Box Step Ups 50/35 24/20
10 Pull Ups
Sunday 21.7.25 WOD: Closed
Closed. Mid Summer bash.