Tuesday – 6/26/18

Best of luck at the Games to our new friend Anna Tobias!!


WOD
a. EMOM for 10 minutes
– 5 power cleans (115,85)
– 10 air squats

b. 5 rounds for time
– 10 burpees
– 20 russian twists (35,25)
– 10 alternating pistols (5/5)

4pm Kettlebell
30-20-10:
– American swings
– Box jumps
– KB pushup

6pm Olympic Lifting and Open Gym

Monday – 6/25/18


a. Dumbbell bench press 5×8

b. AMRAP in 17 minutes
– 100m forward facing sled pull (90,45)
– 200m run
– 10 toes to bar
– 20 sit ups

Saturday – 6/23/18

8am Kettlebell
Challenge Day
– 40 Rack front squats
– 50 Alt floor press 25 each side
– 30 renegade rows 15 each side
– 40 DB jumping lunges
– 25 right arm push press
– 25 left arm push press
– 30 staggered rows 15 each side
– 40 goblet squat jumps
– 50 KB swings

9am WOD
a. 3 rounds
– 2 minutes – Tire flips
*30s rest
– 2 minutes – Row
*30s rest
– 2 minutes – 5 burpees, 10 air squats, 15 sit-ups
*30s rest
– 2 minutes – 10 box jumps, 20 Russian twists
*30s rest

b. 3×1 minute plank (if time permits)

10am Olympic Lifting

Friday – 6/22/18

a. Take 20 minutes to practice tire flips

b. AMRAP in 12 minutes
– 100 double unders
– 20 single arm overhead walking lunge (50,35) – 10 steps then switch arms
– 10 toes to bar
– 75 double unders
– 18 single arm overhead walking lunge
– 8 toes to bar
– 50 double unders
– 16 single arm overhead walking lunge
– 6 toes to bar
– 25 double unders
– 14 single arm overhead walking lunge
– 4 toes to bar