Tues., June 30, 2020

WOD:

18-15-12-9-6-3 reps for time of:

95-lb. power cleans
Sit-ups
Back extensions/Superman

CW & LW: 45# BB

Mon., June 29, 2020

WOD:

3 sets:
20 mountain climbers
Banded Romanian Deadlifts x 20

Followed by…

3 sets:
Plank – 45 seconds
3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching, focus on a perfect landing more than height/distance – flat foot + soft knee)

Then…

6 sets:
16 Alternating Reverse Lunges with Dumbbell
20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
20 Box Jump/Step Up
Bike – 15 Cal.
Rest

CW: 28:31 (25# DB, box jumps)

LW: 25:42 (15# DB, step-ups)

Sun., June 28, 2020

WOD:

Run – 30 minutes (CW)

Thurs., June 25, 2020

WOD:

LW ran 3.25 miles

Wed., June 24, 2020

WOD:

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double/Single -Unders
Station 4 – 60 seconds of Strict Push-Ups
Station 5 – 60 seconds of Assault Bike (calories)

CW: 20# DB

LW: 15# DB

Tues., June 23, 2020

WOD:

A.
Three sets of:
Romanian Deadlift x 6-8 reps
Push-Ups x 10-15 reps
Alternating Reverse Lunges with DBs x 20
Side Plank x 45 seconds each

B.
Against a 2-minute running clock, complete as many reps as possible of:

Kettlebell Swings X10

Hurdle Hops X20

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

CW: 275

LW: 257

Mon., June 22, 2020

WOD:

5 rounds for time of:

20 sit-ups
20-cal. Row

CW: 15:04

LW: 17:04

Sun., June 21, 2020

WOD:

Complete as much as possible in 20 minutes of:

10 seated shoulder press
20 push-ups
30 squats
15 seated shoulder press
30 push-ups
45 squats
20 seated shoulder press
40 push-ups
60 squats
25 seated shoulder press
50 push-ups
75 squats
30 seated shoulder press
60 push-ups
90 squats

CW: Last Rd: 25 SPP, 50 PU, 62 S
LW: Last Rd: 25 SPP, 50 PU, 62, S, 15 SPP

Wed., June 17, 2020

WOD:

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

CW: 35# DB's

LW: 45# BB

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

CW: 40# DB

LW: 55# BB

CW:

C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
50 Air Squats
25 Push-Ups

Tues., June 16, 2020

WOD:

A.
Three sets of:
Deadlift x 6-8 reps
Push-ups X 15
Box Jumps x 6-8 reps

CW: 160# DL

LW: 125# DL

B.
Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings
20 Jumping Lunges

CW: 5 Rds., 15 KBS

LW: 5 Rds., 4 KBS

Mon., June 15, 2020

WOD:

10-9-8-7-6-5-4-3-2-1 reps (for time) of:

Power cleans
Strict push-ups

+ 5 min. Bike cool down

CW: 75# (too heavy)

LW: 55#

Sun., June 14, 2020

WOD:

4 rounds (for time) of:

Run or Row 400 meters
30 hip extensions (superman)

CW: 22:22

LW: 23:08

Fri., June 12, 2020

WOD:

A.
3 sets of:
8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
12 Seated Band-Resisted Rows
45-60 seconds of Plank

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

B.
For time:
800 Meter Run
20 Dumbbell Thrusters
20 Stationary Dips or Narrow-Grip Push-Ups
15 Dumbbell Thrusters
15 Stationary Dips or Narrow-Grip Push-Ups
10 Dumbbell Thrusters
10 Stationary Dips or Narrow-Grip Push-Ups
800 Meter Run

CW: 13:19

LW: 15:15

Thurs., June 11, 2020

WOD:

A.

Four sets of:

Russian Step-Ups x 10 reps each leg
Rest
Single-Arm Dumbbell Press x 8 reps each

Rest
100-Meter Front-Racked Kettlebell Carry
Rest

B.
Against a 3-minute running clock…

30 Calories Bike
Max Reps of Burpees
Rest 3 minutes, and repeat for a total of three (3) sets.

CW: 4, 8, 9 Burpees

LW: 3, 3, 3 Burpees (did 10 more at end of WOD)

Wed., June 10, 2020

WOD:

21-18-15-12-9-6-3 reps of:

Sit-ups
Thrusters

CW: Didn't time (20# DB)

LW: 10:55 (20# DB)

+ 5 min. bike (CW: 1.6 mi., LW: 1.3 mi.)

Tues., June 9, 2020

WOD:

21-15-9 reps of:

Deadlifts

Push-ups

CW: 150 #

LW: 95#

+ 5 min. Bike cool down