W.O.D.

Saturday, May 30th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 25 Power Cleans 155/105    (Rx+ 25 reps @ 205/135) 40 TTB                                    (Rx+ 50 reps) 60 Box Jump Overs             (Rx+ 75 reps) 80/70 Calorie Bike   

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Friday, May 29th, 2020

 STRENGTH & CONDITIONING CLASSES Strength Front Squat 5 – 5 – 3 – 3 – 1 – 1 – 1 Conditioning AMRAP 10 ascending reps by three: 3, 6, 9, 12, 18… HSPU/DB Strict Press *5 Front Squat after each set 155/105 (Rx+ 185/125) Bootcamp 30 min AMRAP: 10 Cal Bike 10 Wall Balls 10

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Thursday, May 28th, 2020

 STRENGTH & CONDITIONING CLASSES Strength & Conditioning 1000 m Row 400 m Farmer’s Carry 55/35 75 Sit Ups 400 m Farmer’s Carry 1000 m Row

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Wednesday, May 27th, 2020

STRENGTH & CONDITIONING CLASSES Strength Tabata style Hollow Rocks/holds Conditioning 4 Rounds 25/22 Calorie Bike 25 Burpees 25 KB Swings 55/35 Bootcamp 35 min AMRAP 10 DU or 20 Singles 20 Alt DB Snatch 10 DU or 20 Singles 20 Single leg RDL (10 each leg) 10 DU or 20 Singles 20 Cal Row 10

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Tuesday, May 26th, 2020

 STRENGTH & CONDITIONING CLASSES Strength EMOM 12 1 Power Snatch Conditioning AMRAP 4, 2 minute rest AMRAP 3, 1 minute rest AMRAP 2 40 DU (Rx+ 60) 15 Deadlift 155/105  (Rx+ 185/125)

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Monday, May 25th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Murph 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run    

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Friday, May 22nd, 2020

 STRENGTH & CONDITIONING CLASSES Strength Power Clean 5 – 5 – 3 – 3 – 1 – 1 – 1 Conditioning AMRAP 10 ascending reps by two: 2, 4, 6, 8… Power Clean Muscle Up/2x CTB or Pull ups *30 DUs after each round Bootcamp 2 Rounds; Tabata (40 seconds of work; 20 seconds of

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Thursday, May 21st, 2020

 STRENGTH & CONDITIONING CLASSES Strength 3 Round, NFT 15 V-up/Suitcase sit up 10 Bird Dogs each side 1:00 plank Conditioning  3 Rounds 200  m Farmers Carry 20 Push Up + Row 50/35 40 DB Step ups 20/16

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Wednesday, May 20th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 400 m Run – 3 Rounds 12/10 Calorie Bike 15 KB Swings 55/35 – 600 m Run – 3 Rounds 12/10 Calorie Bike 15 KB Swings – 800 m Run   Bootcamp 28 min AMRAP; 3 minutes of work; 1 min rest 5 Turkish Get-ups 10 Calorie Bike 15 Ring

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