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7.1.20

6/30/2020

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In the GYM

Strength

4 RFQ
10 Banded Straight Arm Lat Pull Down
5 Heels Elevated Goblet Squats
1 Depth Drop

Conditioning

AMRAP 15

6 Chest to Bar Pull Ups
9 Burpee Box Jumps
12 Thrusters 75/55


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@ HOME WOD
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Strength

4 RFQ
10 Supine DB/KB Pullovers
5 Heels Elevated Goblet Squats
1 Depth Drop

Conditioning 

AMRAP 15

6 SDHP
9 Burpees
12 DB/KB Cleans
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6.30.20

6/29/2020

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In the GYM

Conditioning

5-10-15-20-25-20-15-10-5

Push Up
KB Swing

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@ HOME WOD
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Conditioning 

​5-10-15-20-25-20-15-10-5

Push Up
KB Swing

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6.29.20

6/28/2020

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PRIDE HERO WOD

In the GYM


Strength

8:00 to work to a heavy Hang Power Clean

Conditioning

E2M x 10

1 Power Clean + 1 Hang Power Clean + 2 Push Jerks

Start at 70% of A; complete at least 2 rounds before adding weight
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@ HOME WOD
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Strength

5 RFQ
6ea 1a Hang High Pull
6ea 1a Front Squat
12 Supermans


Conditioning 

E2M x 10

10 Alt Snatch
20 Mountain Climbers

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6.27.20

6/26/2020

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In the GYM

Strength

 E2M x 5

30' HS Walk (sub 3 FS Kick Ups + 10 Plank Shoulder Taps OR 3 Wall Walks)
10 Hollow Rocks


Conditioning

For Time

40-30-20-30-40

Wallballs 20/14

100m Farmers Carry after each round 70/53


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@ HOME WOD
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Strength

E2M x 5

30' HS Walk (sub 3 FS Kick Ups + 10 Plank Shoulder Taps OR 3 Wall Walks)
10 Hollow Rocks


Conditioning 

B40-30-20-30-40

DB/KB Thrusters

100m Suitcase Carry after each round
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6.26.20

6/25/2020

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In the GYM

Strength

4 RFQ

10 No Hands Front Squat @ 40-65%
10ea 1A DB Bench Press
10ea Lateral Pillar Bridge Dip


Conditioning

B) AMRAP 9

3 Hang Squat Cleans 135/95
9 T2B
27 DU's

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@ HOME WOD
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Strength

4 RFQ

10 Tempo Goblet Squat (5 Sec Down)
10 Goblet Squats
10 Goblet Thrusters

1:00 Rest between rounds


Conditioning 

AMRAP 9

5 Goblet Jump Squats
10 V-Ups
20 DU's


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6.25.20

6/24/2020

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In the GYM

Conditioning

5 RFR

1:00 1A DB Clean and Jerk R
1:00 1A DB Clean and Jerk L
1:00 Alt Single Leg V-Ups
1:00 DB Glute Bridges
1:00 Plank Shoulder Taps
1:00 Rest


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@ HOME WOD
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Conditioning 

​5 RFR

1:00 1A DB Clean and Jerk R
1:00 1A DB Clean and Jerk L
1:00 Alt Single Leg V-Ups
1:00 DB Glute Bridges
1:00 Plank Shoulder Taps
1:00 Rest
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06.24.20

6/23/2020

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In the GYM

Strength

E3M x 5

12 Alt BB Reverse Lunge
6 Strict Supinated Pull Ups

Conditioning

For Time:


3 Back Squats @ 50%
1:00 Row for Calories

Workout ends at 200 Calories totaled
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@ HOME WOD
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Strength

E3M x 5

12ea Goblet Reverse Lunge
6 Upright Rows

Conditioning 

For Time:

5 Goblet Squats
1:00 Russian Swings

Workout ends at 250 Swings totaled

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6.23.20

6/22/2020

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In the GYM

Conditioning

10 RFT

10 Burpees
10ea 1A DB Push Press
10 Burpees
10ea 1A DB Hang Squat Clean

30:00 Cap


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@ HOME WOD
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Conditioning 

10 RFT

10 Burpees
10ea 1A DB Push Press
10 Burpees
10ea 1A DB Hang Squat Clean

30:00 Cap
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6.22.20

6/21/2020

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In the GYM

Strength

Deadlift
5-4-3-5-4-3
*Starting at 65% and building


Conditioning

Tabata x 3
8x:20/:10
1:00 Rest Between

Power Snatches 75/55
Abmat Sit Ups
Ring Rows
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@ HOME WOD
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Strength

4 RFQ

10 Tempo RDL (5 sec down)
10 RDL
10 KBSwings

1:00 Rest between rounds


Conditioning 

Tabata x 3 
8x:20/:10
1:00 Rest Between

Alt Snatch
Sit Ups
Alt 1A Bent Over Row

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6.13.20

6/12/2020

0 Comments

 
In the GYM

Conditioning

AMRAP 15

25' HS Walk (3 Wall Walks)
75' Walking Lunge
25 Abmat Situps


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@ HOME WOD
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Conditioning 

​AMRAP 15

25' HS Walk (3 Wall Walks)
75' Walking Lunge
25 Abmat Situps
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