Category: WOD
Thursday June 11, 2020 'Friday Workout'

Strength: Strict Press 3×3

Workout: For Time

50/40 Calorie Row/Assault Bike/Ski

25 Power Cleans RX (95lb./63lb.) RX+(135lb./93lb.)

25 Thrusters **Same weight as above**

50/40 Calorie Row/Assault Bike/Ski

Wednesday June 10, 2020 'Thursday Workout'

Strength: Deadlift 3×3 @ 75%

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

10-20-30-40 Stick sit ups

5-10-15-20 KB Swings RX(53lb./35lb.) RX+ (70lb./53lb.)

10-20-30-40 Walking Lunges

Tuesday June 9, 2020 'Wednesday Workout'

Workout: Half Murph

1 Mile run **800m scaled**

10 Rounds of

5 Pull ups

10 Push ups

15 Air squats

1 Mile run **800m scaled**

****RX+ Bring your own vest!*****

Tuesday June 9, 2020 'Tuesday Workout'

Strength: Push Jerk 3×3

Workout: For Time

100 Double Unders

40 Calorie Row/Assault Bike

20 Toes To Bar

75 Double Unders

30 Calorie Row/Assault Bike

15 Toes To Bar

50 Double Unders

20 Calorie Row/Assault Bike

10 Toes To Bar

Sunday June 7, 2020 'Monday Workout'

Strength: Front Squats 3×3

Workout: For Time !!!

30 Sumo Deadlift High Pull ***RX for all movements 75lb./53lb***

30 Front Squats

30 Hang Power Clean

30 Power Snatch

30 Overhead Squats

****Every minute on the minute you must perform 5 burpees****

Thursday June 4, 2020 'Friday Workout'

Strength: Split Jerks 3×3

Workout: For Time

21-15-9 Toes To Bar

42-30-18 DB Step ups (50lb./35lb.) **1 DB**

21-15-9 Power Snatches RX (95lb./63lb.)

Wednesday June 3, 2020 'Thursday Workout'

Strength: Sumo Deadlift 3×3

Workout: For Time

10-20-30-40-50

Double unders

Sit ups

then,

5-10-15-20-25

DB Floor Press (50lb./35lb.)

Renegade Rows (total reps)

Tuesday June 2, 2020 'Wednesday Workout'

Workout:

10 Minute AMCAP (As Many Calories As Possible)

Rower or Ski erg

4 Minute rest,

10 Minute AMRAP (As Many Rep As Possible)

Wallballs

4 Minute rest,

10 Minute AMCAP (As Many Calories As Possible)

Assault Bike or Echo Bike

****Score will be the total of the cals and wall ball reps****

Tuesday June 2, 2020 'Tuesday Workout'

Strength: Push Press 3×3

Workout: Strict Helen

3 Rounds

400m run

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

12 Strict pull ups

Sunday May 31, 2020 'Monday Workout'

Strength: Back Squats 3×3 75%-80%

Workout: ” THE CHIEF”

5 cycles of

3 Minute AMRAP

3 Power cleans RX(135lb./93lb.)

6 Push ups

9 Air squats

***Rest 1 minute between each cycle. For each cycle restart the AMRAP***