MONDAY
SWOD: DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
WOD: 3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)
12 Handstand …
ANNOUNCEMENTS
APPAREL PRE-SALE
We are getting new designs printed on t-shirts, tank tops, and masks. Our shirts are white because we are going to host a TIE DYE EVENT to color them up! All are available for pre-order until Thursday, …
MONDAY
SWOD: ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press
WOD: EMOM x 15 MINUTES*
Min 1 – 8-12 Strict Press (95/65)
Min 2 – 8-12 Power Snatches
Min 3 – 8-12 Burpees Over Bar
*Athlete choice …
MONDAY
SWOD: ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into…
ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch
WOD: 4 SETS AMRAP x 3 MINUTES
3 …
Monday, 7/20
WOD: FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)
30 Hang Power Cleans
30 DB Burpees (40/30)
150 Double Unders
50/40 Cal Row
Tuesday, 7/21
SWOD: EMOM x 12 MINUTES
Min 1 – 0:45 …
Monday
SWOD
MUSCLE-UP (8 min)
Step 1 — PRACTICE FALSE GRIP
Step 2 — PRACTICE JUMPING TRANSITION / LOW TRANSITION
Step 3 — PRACTICE FULL REPS / BURPEE PULL-UP
DEADLIFT (10 min)
FOCUS 1 — BREATH IN AND BRACE
FOCUS …
Monday
SWOD
ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk
WOD
FOR TIME*
15-12-9-6-3
Deadlift (155/95)
Push Jerk
*Complete a 200m Run after each full set.
Tuesday
SWOD
EMOM x 12 MINUTES
MIN 1 – 0:50 …
Monday 6/29
SWOD
E2MOM x 12 MINUTES
1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
WOD
AMRAP x 12 MINUTES
5 Power Snatches (115/75)
15 Box Jump Overs (24/20)
25/20 Cal Row
Tuesday 6/30
SWOD
ON A 12:00 …
Gym Workout
| Week of 6/21/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| Question of the Day | What’s something nice you’ve done for someone recently? | If you could be the best at something, what would it be? | What’s on your wish | |||
In Class:
| Week of 6/15/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| Question of the Day | What is the best thing that has happened this year? | What’s one habit you were able to adopt during quarantine? | If you could pick | |||