WOD

TUESDAY

July 14, 2020

TUESDAY
Metcon
Metcon (No Measure)
Every 4 min. x 8 Rnds.

50 Double Unders
25 Burpees
10 Pull Ups

MONDAY

July 13, 2020

MONDAY
Metcon
Metcon (Weight)
EMOM 8

5 Goblet Squats + 2/2 Reverse Lunges

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

10 Alt. SA Hang Dumbbell Clean and Jerk
10 Toes to Bar
200m Run

FRIDAY

July 10, 2020

FRIDAY
Metcon
Metcon (Time)
For Time:

Buy In: 50 OH Lunges

8 Rnds.

8 KBS
8 HR Push Ups
8 Goblet Squats

Buy Out: 50 OH Lunges

THURSDAY

July 9, 2020

THURSDAY
Metcon
Metcon (No Measure)
RECOVERY FLOW

10 min.

12/12 SA DB Floor Press
20 DB Step Ups
12 V-Ups

10 min.

20 Weighted Sit Ups
10/10 Bulgarian Split Squats
20 Deadbugs

10 min.

15 Face Pulls
15 Tri- extensions
15 Bicep Curls
15/15 Lateral Raises

WEDNESDAY

July 8, 2020

WEDNESDAY
Metcon
Metcon (Weight)
Every 4 min. for 20 min:

500/400m Row
30 Double Unders
10 Dbl. Hang DB Snatch

TUESDAY

July 7, 2020

TUESDAY
Metcon
Metcon (Time)
30 min. Clock

0-7

AMRAP 7

5 Pull Ups
10 Wall Balls
5 TTB
10 Wall Balls

7-9 REST

9- 16

AMRAP 7

200m Run
10/10 SA DB Press

16-18 REST

18-30

For Time:

800m Run
50 Burpees
800m Run

MONDAY

July 6, 2020

MONDAY
Metcon
Metcon (Weight)
EMOM 8

5 Goblet Squats + 2/2 Reverse Lunge

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13

3,6,9,12 etc.

Deadlift
HSPU
Box Jumps

WEDNESDAY

June 3, 2020

WEDNESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15

30 Double Unders
14 Alt. DB Snatch
30 Double Unders
14 Alt. Hang Clean and Jerk
30 Double Unders
14 DB Goblet Squats

FRIDAY

May 29, 2020

FRIDAY
Metcon
Metcon (No Measure)
Single Leg RDL
3×10
Single Arm Bent Over Row
3×10
** Superset
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15

3 Single Arm Dumbbell Hang Power Clean
8 DB Squats
3 Single Arm Dumbbell Hang Power Clean
8 Wall Balls

** Increase Hang Cleans by 3 Reps every round

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