August 31, 2020

WOD:
Swod

Weightlifting conditioning

EMOMx15

3 clean + 3 front squats + 3 STOH 135/95#

Conditioning

12 min amrap

12 goblet lunges 70/55

12 wall balls 20/14

12 TTB

August 28, 2020

 WOD:

Swod 
conditioning 

4 min amrap 
8 push presses 95/65
8 sdhp

4 min max cal bike 

4 min Max kB swings 70/55

4 min max cal row 

4 min max dubs 

4 min amrap 
8 push presses 95/65
8 sdhp

2 min break between every 4 min session

August 27, 2020

WOD:

Swod 
Conditioning 

30 min amrap 
8 bench presses (pick your wt and increase if u want)
10 thrusters 44/35 (empty bar) 
200 mts run 
1 min break after every round 

Accessory 
200 sit ups any type

August 26, 2020

WOD:
Swod 

Weightlifting conditioning 

EMOMx16 (8 rds)
1- 5 hang power snatch (increase wt)
2- 12/9 cal any equipment/ 12 pull ups 

3 min break 

EMOMx16 (8 rds)
1- 5 hang power clean (increase wt)
2- 12/9 cal any equipment/ 12 pull ups 

(The minute 2 alternate betw...

August 25, 2020

WOD:
Swod

12 wtd reverse lunges (6/6) any wt bar, db, kB

10 Romanian dL same, dual db, kB or bar

3-4 rds

Conditioning

12 min amrap

8 wall balls 20/14

8 kB swings 70/55

30 dubs

Add 2 reps to wall balls and swings every round

August 24, 2020

WOD:
Conditioning
EMOMx28
1- 5 push presses ( no jerk) increase wt if possible
2- 12 TTB
3- 12/9 cal bike, row, ski
4- rest

Accessory
45 sec max crunches
45 sec max Russian twists
3 rds

August 21, 2020

WOD:
Swod 

10 weighted lunges (5/5)
5 high box jump 
4 rds 

Conditioning 
15 min amrap 
10/7 cal bike 
10 wall balls 20/14
2 squat clean (Start around 50% then increase around 5%every 2 rds)

 

August 20, 2020

WOD:

Conditioning

(35 min CAP)

10 push presses 135/95

10 TTB

5 rds

Into

1 mile run

5 push presses

5 TTB

5 rds

Into

800 run

August 19, 2020

WOD:
Swod 
Weightlifting Conditioning 

15 min amrap 
21 deadlift 225/135
15 cal row 
9 bench press 185/105

Conditioning 
“Flight simulator with a twist”
Every time u change perform 5 burpees 
Every time u trip perform 5 burpe
es

August 18, 2020

WOD:
Swod

Weightlifting Conditioning

E2MOMx10 (20 min)

8-10 pull ups

Then Max hang power snatches

Rds should be 2x@50/60/70/80/90%

Conditioning

EMOMx12 min (4 rds)

1-Max kB swings 55/35#

2-Max burpee box jump 24/2”

3- rest

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