W.O.D.

Friday, August 7th, 2020

STRENGTH & CONDITIONING CLASSES Strength 4 Super Sets  7 rep Back Squat @ 75%+ 10 Strict Pull ups Conditioning A) 20/17 Calorie Row B) 2 Rounds 10 Single DB Shoulder to Overhead (5 right, 5 left) 50/35 (Rx+ 70/50) 5 Burpee Box Jump Over 30/24   BOOTCAMP 1 to 10; 10-1 ( 30 min Cap) Goblet

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Thursday, August 6th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning A) 1 minute max Calories Ski Erg B) 4 Rounds 100 m OH + Farmers Carry 40 m DB Lunge 15/13 Calorie Bike

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Wednesday, August 5th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 5 minute AMRAP, 2 minutes rest 7 minute AMRAP, 3 minute rest 9 minute AMRAP 8 TTB 12 Deadlift 115/80 24 DU   BOOTCAMP AMRAP 25 10 SDHP 15 DB Push Press 10 Hollow Rock 15 Ball Over Shoulder

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Tuesday, August 4th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning Partners 10 Bar Facing Burpees 10 Thrusters 75/55 (Rx+ 95/65) 200 m Run together 20 Bar Facing Burpees 20 Thrusters 400 m Run 30 BF Burpees 30 Thrusters 600 m Run 40 BF Burpees 40 Thrusters 800 m Run 50 BF Burpees 50 Thrusters    

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Monday, August 3rd, 2020

STRENGTH & CONDITIONING CLASSES Strength Build to a heavy 1 rep Clean (Power or Squat) Conditioning 5 Rounds 12/10 Calorie Bike 6 Power Cleans 185/125 (Rx+ 225/145)   BOOTCAMP Alt EMOM 10 max ring rows max push ups Rest 3 minutes and then 500 m Row 21 DB C & J (Heavy)*when you break, 5

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Saturday, August 1st, 2020

STRENGTH & CONDITIONING CLASSES Conditioning -PARTNERS- For Time: A) Simultaneously: 100/80 Calorie Ski Erg 100 Wall Balls 20/14 (Rx+ 30/20) B) Simultaneously: 100/80 Calorie Row 100 Burpees C) Simultaneously: 100/80 Calorie Bike 100 Pull Ups (Rx+ CTB) -INDIVIDUAL- For Time: 50/40 Calorie Ski 50 Wall Balls 50/40 Calorie Row 50 Burpees 50/40 Calorie Bike 50

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Friday, July 31st, 2020

STRENGTH & CONDITIONING CLASSES Strength Front Squat 6 x 2 Conditioning AMRAP 10 3, 6, 9, 12, 15, 18, 21… Double DB Clean & Jerk 50/35 * 30 DU after each set (Rx+ 40)     BOOTCAMP 3 RFT: A) 500 m row B) 3 Rounds 12 KB DL 9 DB Hang Clean 6 DB

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Thursday, July 30th, 2020

STRENGTH & CONDITIONING CLASSES Strength Midline work 3 Rounds 10 KB Windmills 5r/5l 10 Hollow Rocks 10 Bird Dogs 5r/5l 10 Table Top cross over Crunches Conditioning AMRAP 12 20 Wall Ball Slams 20/14 20 m Wall Ball Lunge 20 Wall Ball sit ups 20 m Bear Crawl  

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Wednesday, July 29th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 800 m Run 30 Box Jumps 24/20  (Rx+ 40 reps) 30 TTB  (Rx+ 40 reps) 600 m Run 25 BJ  (Rx+ 30 reps) 25 TTB  (Rx+ 30 reps) 400 m Run 20 BJ  (Rx+ 20 reps) 20 TTB  (Rx+ 20 reps) BOOTCAMP 7 x AMRAP 3 22 Singles, Penguin Hops,

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