Monday-07/20/2020

Primer:
Every 90s x6
Power Snatch + OHS + squat snatch
*build to AHAP

Conditioning:

“Jackie Legs”

For Time: (20min cap)
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)
*mod jumping bar MU or burpee pull-ups. OHS should be doable in at least sets of 10.
HOME WOD:
“Jackie Legs”
AMRAP 13:
5 Rounds of “Cindy”
35 Double Dumbbell Front Squats (50’s/35’s)
Max Rounds of “Cindy”
KILOS 22.5/15
Tuesday- 07/21/2020
Primer:
3 UB power cleans
*build to AHAP
Conditioning:
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
Add 3 Reps Each Round
Box: (24″/20″)
Barbell: (135/95)
*focus on barbell cycling. Avoid singles.
HOME WOD:
“Triple Play”
AMRAP 20:
200m Run, 3 “Over and Back” Hops, 3 DB Power Cleans
200m Run, 6 “Over and Back” Hops, 6 DB Power Cleans
200m Run, 9 “Over and Back” Hops, 9 DB Power Cleans
Continue to add (3) Hops + PC per round.
Dumbbells – 50’s/35’s
KILOS 22.5’s/15’s
Wednesday- 07/22/2020
Strength:
E2MOM x 5
4 turkish getups
*alternate arms and build to AHAP
Conditioning:
“Minute to Win It”
5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/50)
1 Minute Max Calorie Bike
1 Minute Rest
*goal is to get at least 15 reps per movement.
HOME WOD:
“Minute to Win It”
5 Rounds:
1:00 – Max Burpees
1:00 – Max Double Russian DB Swings (50’s/35’s)
1:00 – Max Jumping Lunges
1:00 – Rest
KILOS 22.5’s/15’s
Thursday- 07/23/2020
TBD
Friday- 07/24/2020
Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
6 wall Walks
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike
*wallwalks should take less than 90s. Quick singles on c&j. Mod 200m run if bikes are taken.
HOME WOD:
“Floor It”
OT5:00 x 5 Rounds:
150′ Bear Crawl
35 AbMat Sit-Ups
20 Double DB Deadlifts
Dumbbells – 50’s/35’s
KILOS 22.5’s/15’s