Monday, July 26, 2021

For Time:

  • 15 Hang Squat Clean
  • 6 Push Jerk
  • 21 Calorie Row or Bike
  • 12 Hang Squat Clean
  • 9 Push Jerk
  • 21 Calorie Row or Bike
  • 9 Hang Squat Clean
  • 12 Push Jerk
  • 21 Calorie Row or Bike
  • 6 Hang Squat Clean
  • 15 Push Jerk

/ / 0

Saturday wod

partner up!
Partner 1: work on AMRAP

1 Wall walk

10 GHD sit ups

50 jumping jacks

100 single jump ropes

50 KB swings

10 hang power cleans

1 bear complex with bar bell

Partner 2: 10 burpees and switch with partner 1

/ / 0

Thursday, July 22, 2021

Squat of choice. 6 sets of 4 as a group:

  • Rep 1: 8 seconds top / 2 second bottom
  • Rep 2: 6 seconds top / 4 seconds bottom
  • Rep 3: 4 seconds top / 6 seconds bottom
  • Rep 4: 2 second top / 8 seconds bottom
  • 30 seconds rest between sets

Then 

For Time:

  • 30 Dumbbell Step-Ups (L=1, R=2)
  • 30 Burpees
  • 30 Knees-to-Elbows

Partition as needed.

/ / 0

Wednesday, July 21, 2021

Weight Vest Wednesday

For Time:

  • 25 Pull-Ups. 200m Run every time athlete comes off the bar.
  • 400m Run
  • 40 Push-Ups. 200m Run every time athlete stops in a non-plank position.
  • 400m Run

Or

  • Pick either 40 Pull-Ups or 60 Push-Ups with 200m Run with each break and finish with a 800m run.

/ / 0

Monday, July 19, 2021

8 Rounds:

  • 1 Wall Walk
  • 1 Box Jump
  • 3 Deadlift
  • Add 1 Wall Walk and 1 Box Jump each round.
  • Increase Deadlift weight each round.

/ / 0

Saturday wod

Team up and work on the AMRAP below for 24 minutes

25 Partner clap push ups

25 Sit ups throwing the ball to each other

15 Hand stand kick ups

15synchronized bench press with dumb bells

10 jumping pull ups

10 synchronized z presses

/ / 0

Thursday, July 15, 2021

4 Rounds:

  • 10 Hang Power Clean
  • 10 Barbell Roll-Outs
  • 10 Push Jerk
  • 10 Knees-to-Elbows

Use same weight for each lift.

/ / 0

Load More