Category: WOD
Wednesday May 20, 2020 'Thursday Workout'

Strength: Floor Press 3×5

Workout: For Time

42-30-18 Wallballs

21-15-9 Strict Pull up

42-30-18 Push ups

Wednesday May 20, 2020 'Wednesday Workout'

Workout: For Time

1 Mile run

3000m Row or Skierg **4 mile for Assault bike or Echo bike**

1 Mile run

**Scaling option**

800m run

2000m Row or ski **2 Mile Assault/Echo Bike**

800m run

Tuesday May 19, 2020 'Tuesday Workout'

Strength: Every 90 seconds for 12 minutes

1 High Hang + 1 Hang + 1 Power snatch

Workout: 8 Rounds For Time

10 Step ups (24″/20″)

20 Strict situps

10 KB Swings (53lb./35lb.)

Sunday May 17, 2020 'Monday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

1 Power Clean + 2 Front Squats

Workout: 13 Minute AMRAP (As Many Rounds As Possible)

21-15-9 Thrusters (75lb./53lb.)

50 Double unders

21-15-9 Burpees (Bring a yoga mat or beach towel!)

Friday May 15, 2020 'Saturday Workout'

Workout: 32 Minute AMRAP (As Many Rounds As Possible)

400m run

50 Situps

25 Pushups

400m run

50 Walking lunges (total)

25 Russian swings

400m run

50 Plate twist

25 Air squats

Thursday May 14, 2020 'Friday Workout'

Strength:

  1. Barbell: Strict press 5-5-5-5
  2. DB/KB: Strict press 10-10-10-10 (per side)

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

20 Double unders

20 Bent rows (10 per arm or total with barbell)

20 Double unders

20 Strict sit ups

20 Double unders

20 DB/KB Hang power clean (10 per arm or total with barbell)

Wednesday May 13, 2020 'Thursday Workout'

Workout: For Time **Your “score” is the total time, include the rest time**

10-9-8-7-6-5-4-3-2-1

Push ups

Air Squats

3 minute rest

10-9-8-7-6-5-4-3-2-1

Thrusters (empty bar/total reps with a DB/KB)

Plank burpees

3 minute rest

10-9-8-7-6-5-4-3-2-1

Push ups

Air squats


Tuesday May 12, 2020 'Wednesday Workout'

Strength: Pick 1!!

1: Run 1.5 mile to 3 miles

2: Bike 4-8 Miles

3: Row 4500m

Workout: For Time

10-20-30-20-10 Alternating DB Snatches

30 Mountain Climbers (total reps)

10-20-30-20-10 Toes To DB/KB

Monday May 11, 2020 'Tuesday Workout'

Strength:

Barbell: 3 Power Cleans + 6 Push Press x4 sets

DB/KB: 3 Power Clean (Per Side)+ 6 Push Press (Per Side) x4 sets

Workout: For Time

200 Burpee Step ups (20″/16″)

***Every 3 minutes perform 30 plate twist (total reps)***

**You will start with the 30 plate twist right when the workout starts also**

Sunday May 10, 2020 'Monday Workout'

Strength: For Quality

30-20-10 Floor presses (Per arm if you have DB or KB)

60-40-20 Strict situps or Weighted situps

90-60-30 Double unders

Workout: 4 Rounds For Time

400m Run

40 Air squats

20 KB Swings

400m run

40 Lunges (total)

20 Box dips

Extra Credit: 2 Rounds

90 second plank hold

30 sec. rest

90 second side plank (45 second each side)

30 sec. rest