WOD

Workout of the Day and Specialty Class Programming

Wednesday, June 5, 2019

AMRAP in 14:

30ft DB Lunge 50/35lbs

14 DB Box Step Ups 24/20”

30ft DB Lunge

7 Burpee Over the DB

CORE ENDURANCE

Tabata Hybrids:

Double Unders and Air Squats

Push Ups and Wall Balls

AD and Lunge

POWER HOUR

APRE 6 Deadlift

3 x :30 Max Weighted Plank

4 Rounds: 50m Sled Push, Rest 2:1

BARBELL ENDURANCE

4 Sets: 3 Muscle Snatch + 2 Power Snatch + OHS

7 Sets: Power Snatch + OHS + Snatch Balance

EMOM 12: Power Snatch + Snatch

Wednesday, May 15, 2019

4 Rounds:

400m Run

500m Row

POWER HOUR

APRE 6 Deadlift

4x5 Strict Press

Accumulate 3:00 of Plank

BARBELL ENDURANCE

5 Sets: Clean Pull + Power Clean

4 Sets: Power Clean + Clean

EMOM: 1 Power Clean

*Start with an empty bar and add 10lbs each minute. Once you max out, drop down to 75% of your best lift. Use this weight until everyone in class has reached a max weight.