

Monday 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


Friday 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


Thursday 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


Wednesday 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 between calories and pull ups)


Tuesday 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


Monday 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


Friday 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)


Thursday 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


Wednesday 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 burpees


Tuesday 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