May 31, 2019

6-1-19
Saturday
WOD
Teams of two dividing work as needed.
30 min AMRAP
100 cal Row
20 Burpees
20 Box Jumps (24/20)

May 30, 2019

5-31-19
Friday
Challenge:
Tempo Front Squats, 4 seconds down, no pause, explode up, no pause at top. 40X0

WOD
10 min AMRAP
Max effort strict pull-ups
20 Box Step Ups

*box height 1-2 inches below knee cap
Score is total pull-ups completed

May 29, 2019

5-30-19
Thursday
Challenge:
Tabata Plank Hold

WOD
1000m Row
40 Air Squats
19 Turkish Get-ups
55 Sit-ups
40 Air Squats
.5 mile Assault Bike

May 28, 2019


5-29-19
Wednesday
Challenge:
Build to a max weighted ring dip or between two boxes.

WOD
5 Rounds for Time
15 Kettlebell Swings (53/35)
15 Burpees

May 27, 2019

5-28-19
Tuesday
Challenge:
3x6 Deadlift

WOD
21-15-9
Deadlift (185/125)
Assault Bike Cal

If you did Murph yesterday stay light and just stay moving on the bike. Should be a low stress day.

May 23, 2019

5-24-19
Friday
Challenge:
3x5 Squat Cleans
Drop and go is alright.

WOD
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Thursday
Challenge:
3 sets of;
10 Reverse Snow Angels
15-25 Back Extensions

30-20-10
Box Jumps
Floor Wipers

May 21, 2019

5-22-19
Wednesday
Challenge:
Post WOD 10 min bike or row cool down at conversation pace.

WOD
5 Rounds For Time
400m Run
20 Alternating Kettlebell Snatches(53/35)
50ft Slam Ball Front Carry Lunges

May 20, 2019

5-21-19
Tuesday 5/21
Challenge: 3 sets of-
10 Weighted Good Mornings
30 Second Superman Hold
15-25 Sit-ups (L-2 GHD)

WOD
3 Rounds for Time
30 Double Unders (L2- unbroken)
20 V-ups
10 Burpees

May 19, 2019

5-20-19
Monday
Challenge: 6x3 Back Squat
Build up then stick with one weight for all 6 sets. Should be 70-80% 1RM.

WOD
15 min AMRAP
5 Back Squats (225/155)
10 Handstand Push-ups
15 cal Assault bike

May 16, 2019

5-17-19
Friday
Challenge: Tumbling practice!

WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each movement before moving to next.

May 15, 2019

5-16-19
Thursday
Challenge: 6 rounds of every 2 min do:
1 Snatch + 2 Overhead Squats

WOD
17 min AMRAP
10 Power Snatches (135/65)
10 Burpees
500 m Row
10 Burpees

May 14, 2019

5-15-19
Wednesday
Challenge: Tabata Mountain Climbers alternating with sit ups. 8 full rounds of each movement.

WOD
27-21-15-9
Knees to Elbows
Sumo Deadlift High Pulls

May 13, 2019

5-14-19
Tuesday
Challenge: Pull-up/muscle up progressions. If working for a pull-up do 5x5 negatives under control. If working on muscle ups use the rings and do 3 sets of max effort strict muscle ups.

WOD
For Time
1-2-3-4-5-6-7-8-9-10
Chest to Bar Pull-up
Handstand Push-ups
Air Squats

L1-
1-2-3-4-5-6-7-8-9-10
Jumping Pull-up
Push-up
Air Squat

May 12, 2019

5-13-19
Monday
Challenge: 4 Sets of 6 Front Squat at 60-65% of 1RM

WOD
20 min AMRAP
30 Double Unders
15 Deadlifts (135/95)
5 Hang Cleans (135/95)

May 10, 2019

5-11-19

Saturday
15 min AMRAP
Teams of two alternating rounds:
10/7 cal Row
10 Kettlebell Swings
10 Goblet Squats

Rx- 53/35
Friday
Warm up shoulders, back, and legs for snatch.

WOD
“Isabel”
30 Snatches for Time(135/95)

Post WOD: Mobilize

May 9, 2019


Thursday
WOD
Mile loop Run
30 Sit-ups
400m Med ball Carry (20/14)
20 Kettlebell Swing
200m Farmers Carry (53/35)
10 Muscle-ups (L1-Burpee pull-up)

May 8, 2019

5-8-19
Wednesday
Challenge: 15 min Find Max
Sumo Deadlift

WOD
50 Pull-ups
40 Burpee Box Jump Overs(24/20)
30 Hand Stand Push-ups
200m Run
10 Deadlift (75% of Max)

May 7, 2019

5-7-19

Challenge: 15 min get inverted! Holds, shoulder touches, hand stand walks.

WOD
3 Rounds for Time
25 GHD Sit-ups
50 Foot Handstand walk
25 Foot Overhead DB Walking Lunge R
25 Foot Overhead DB Walking Lunge L

L1
3 Rounds For Time
25 Sit-ups
50 Foot Bear Crawl
50 Foot Dumbbell Front Rack Lunge

May 6, 2019

5-6-19

Challenge: 6x2 High Hang Squat Clean
Work on using that full extension to drive the bar up, pulling under the bar, and fast elbows to catch in the right position. Use light weight.

WOD
21-15-9-15-21
Dumbbell Squat Clean (50/35)
Assault Bike cal

May 4, 2019

SAT WOD

Teams of two with one person always rowing(minimum of 500m per turn)
Other person is working on:
“Cindy”
20 min AMRAP
5 Pull-ups
10 Pushups
15 Air Squats

Score is rounds and reps completed of Cindy.

May 2, 2019

5-3-19 WOD

Challenge: Build to a heavy complex of:
1 Deadlift+1 Hang Clean+1 Push Jerk


WOD
L2/L1
“DT”
5 Rounds for Time
12 Deadlifts (155/105)
9 Hand Power Clean (155/105)
6 Push Jerk (155/105)
L1-scale load as needed

May 1, 2019

5-2-19 WOD

WOD
L2
25 min AMRAP
400 m Run
40 Toes to Bar
.5 mile bike
40 Box Jump Overs (24/20)


L1
25 min AMRAP
400m run or 500m row
40 toes to wall
.5 mile bike
40 step ups