WOD

Thursday


Thursday Bamalam Teams of 3 AMRAP 27 3x100’ Prowler Push 110/70 12 Stone to Shoulder AHAP 3x100m Sprint *one partner works, one partner holds plat OH 45/35, one partner rests

Wednesday


Wednesday Strength EMOM 8 3 Power cleans Building Conditioning Toucan Sam Amrap 5 6 Toes to Bar 6 Push Jerks 155/105 -3 Minute Rest- Amrap 5 8 Power Cleans 185/135 4 Push Jerks 185/135 Accessory Plate Front Raises 3x12 Goblet Lateral Box Step Ups 3x10e Leg

Tuesday


Tuesday Strength Strict Pronated Pull-ups 5x5-7 Conditioning Ringer 3 Rounds for Time 500m Row 20 Kettlebell Swings 53/35 15 Deadlift 225/155 10 Burpee over rower Accessory Bent Over Barbell Row 4x8 Banded Tricep Extensions 4x15

Monday


Monday Strength Overhead Squat 5x4 Conditioning Lysol Amrap 12 6 Power Snatch 115/80 6 Box Jumps 24/20 200m Run Core Tabata Style Hollow Hold MB Twist Plank

Sunday


Sunday Endurance 5 Rounds for Time 300’ Farmers Carry 70/53 15 Push-ups 25/20 calorie Row 25 sit-ups 15/12 calorie bike 20 SA DB Push Press 50/35 *100m Run after each movement 9:30 Strength Seated SA DB Press 4x8 Conditioning 4 Rounds for Time 150’ Farmers Carry 70/53 10 KB Deadlifts 70/53 25 sit-ups 25/20 calorie Row

Friday


REMINDER OUR SUMMER STARTS TOMORROW.  Our 8:30 am will now be 8:00 am and 9:30 am will now be 9:00 am.  Join us at Silvershell beach in Marion every Saturday from 7:30-8:30am for beach boot camp.  No open box   Friday Front Squat 4x5 (31x0 tempo) Conditioning Triple Threat Amrap 5 10 Wallballs 20/14 5 Pull-ups -3 minute rest- Amrap 4 10 wallballs 20/14 5 pull-ups -2 minute rest- Amrap 3 10 Push Press 95/65 10

Thursday


Thursday Enigma Teams of 2 5 Rounds for Time 50 sit-ups 40/32 calorie Bike 30 Burpees 20 Bench Press 155/105 *30 minute cap

Wednesday


Wednesday Strength Supinated Pull-ups 4x8-10 Conditioning Rum Swizzler 4 Rounds 25 Double-unders 6 Squat Snatch 95/65 4 Rounds 25 Double-unders 6 Power Snatch 135/95 2 Rounds 25 Double-unders 4 Power Snatch 155/105 Core Tabata Style 4 Rounds Hollow Rocks Plank Hip Thrusts

Tuesday


Tuesday Strength Good Mornings 4x10 Conditioning Ben Hur Amrap 20 500m Row 16 Alternating DB Snatch 50/35 8 Deadlifts 275/185 Accessory Ring Dips 4x10 Feet Elevated Ring Rows 4x10-12

Monday


Monday Strength Back Squat 6-6-4-4-2-1 Conditioning Bill Bo Baggins 10-8-6-4-2 Squat Cleans 135/95 *10 Toes to Bar 6 Handstand Push-ups after each set Accessory 3x150’ Double KB OH Carry 3x8 SA Bottoms up KB Press

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