Thursday 9/1/16

6:00am, 6:00pm

“Filthy Fifty”

50 box jumps

50 jumping pullups

50 kettle bell swings

50 walking lunges

50 knees to elbows

50 push press (45)

50 back extensions

50 wall ball shots (20/15)

50 burpees

50 double unders

* class size will determine how many begin at box jumps or kettlebell swings*

Monday 8/29/16

6:00am, 6:00pm

strength:

hang power clean 3-3-3-3

WOD:

Death by

(Power clean to) weighted lunges

burpees

beginning with 2 reps each, add 1 rep each minute to both movements.

*once you get to the point where you cannot complete each movement, you will perform one movement, alternating, as you increase numbers until the last athlete is standing.

Example: you complete 14/14, then 15 but only 8 burpees, next minute, perform 16 lunges, then 17 burpees, then 18 lunges, etc. your score is the highest pair completed.

Sunday 8/28/16

8:30 AM, 9:45 AM level 1

strength:

Barbell jump squat 2–2 –2–2

WOD:

10 barbell curls

20 floor wipers

130m run

8 barbell curls

16 floor wipers

130m run

8 barbell curls

16 floor wipers

130m run

10 barbell curls

20 floor wipers

130m run

Tuesday 8/23/16

6:00am, 6:00pm

skills:

pistols/modifications

Dips/muscle up progressions/ muscle ups

9:00

WOD 1:

7:00 AMRAP of

3 box jumps

5 push-ups

7 push press (95/65)

9 situps

2:00 rest

WOD 2:

7:00 AMRAP of

burpees