Endurance WOD 8/9/20
Endurance WOD 8/9/20

9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as you can Then…. AMRAP 13 Minutes 5 Strict Pullups 1o Burpees 15 Air Squats Then…… AMRAP 13 Minutes 50 Situps 50 Supermen 200m OH Plate Carry 45/25 Today marks 11

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WOD 8/8/20
WOD 8/8/20

15 min to heavy strict press   Then…   10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round   Virtual: 9am Cossacks Squats: 3 x 10 / leg 1/2 Kneeling Press: 3 x 10/ Arm   Then…   10-9-8-7-6-5-4-3-2-1 Cossacks Squats SA Push Press, right *20 mountain climbers after

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WOD 8/7/20
WOD 8/7/20

5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height   Then…   15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14  

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WOD 8/6/20
WOD 8/6/20

15 Minutes to a Heavy Snatch Then…… Burpee Amanda 9-7-5 Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups) Hang Snatch (squat) 115/83 Virtual WOD: 6am, 12 Noon, 6pm a. Front Raise to Lateral Raise 3×15-20 per arm b. Turkish Sit Up to Toes to Bell 3×15 Then…….. 3 Rounds 1 Minute Wood Choppers, Rt 1

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WOD 8/5/20
WOD 8/5/20

1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported   Then…   For Time:   400m run 15 Ring Dips (modify w/close grip pushups) 21 Deadlifts, 225/153   400m run 15 ring dips 15 deadlifts   400m run 15 ring dips 9 deadlifts Having Aches or pains? Ask to have

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WOD 8/4/20
WOD 8/4/20

15 Minutes to a Heavy Clean Then…… Deconstructed Jackie AMRAP 18 Minutes 500m Row 25 Thrusters 45/33 15 Pullups   Virtual WOD: 6am, 12 Noon, 6pm a. Straight Leg Deadlift 3×20 b. Floor Press 3×15-20 per arm Then…… Virtual Down and Up Jackie 100 Mountain Climbers 50 DB Thrusters 30 Renegade Rows per Arm 50

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WOD 8/3/20
WOD 8/3/20

Pause Back Squat: 3-3-3 (2 sec pause) *Start with 90% of last cycles 3×5 weight   Then…     AMRAP 15 min 9-7-5 Power Clean, 135/83 HSPU *200m run after the completion of 9-7-5 rep scheme   virtual (6am/4pm) Bulgarian Split Squat: 3 x 15/leg Handstand Hold: 3 x 1:00   Then….   10-9-8-7-6-5-4-3-2-1 DB

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WOD 8/2/20
WOD 8/2/20

9am Oly w/TJ 10:15am Endurance   Complete in ANY Order 300 Double Unders 150 Lunges 75/50 Cal Bike or Ski 50 SA Devils press, 50/35 25 Ring or Bar MU (modify with 50 Pull-ups & Push-ups)

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WOD 8/1/20
WOD 8/1/20

7:30 am and 9 am  In Any Order: AMRAP 13 Minutes 250m Row 15 Burpees Over Rower Then…. AMRAP 13 Minutes 15 Double KB Russian Swing 53s/35s 10 Double KB Push Press 5 Double KB Front Squats 100m Farmer Carry Virtual WOD: 9am 100 Bicep Curls to Arnold Press Then….. AMRAP 13 minutes 15 KB

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WOD 7/31/20
WOD 7/31/20

EMOM 10 Min 10 wall Ball Shots, 20/14 3 Med Ball Pull-ups, 20/14   10-1 Single Arm DB Row, R Single Arm DB Row, L Barbell Curl   AMRAP 10 30 Alt Leg V-ups 20 Side Plank Raises (10/side), 25/15 :10 sec L-sit     Virtual (6am / 4pm) Single Leg Wall Sit: 3 x

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917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
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