| Gross Strength |
| SDL 5 x 7 E3M Establish 7 RM |
| WOD |
| :20/:10 x 32 Intervals Box Jump (24”/20”) Ball Slam (#30/#20) Push-Up AbMat Sit-Up Cycle through exercises |
Friday, December 13, 2019
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Author Archives: Rich Guidotti
Thursday, December 12, 2019
| Gross Strength |
| BP 5 x 5 E3M Set PR for 5 RM |
| WOD |
| Partner WOD (2 Partners – Alternating Work Each Set) Row 250M x 10 sets (5 each partner) Wall Ball: 15 (#20/#14) x 10 Sets Pull Up: 10 x 10 (5 each partner) For time |
Wednesday, December 11, 2019
| Gross Strength |
| OHS 10 x 1 OTM @3RM |
| WOD |
| Power Clean: 12 (#135/#95) Push Jerk: 10 4 Rounds for time |
Tuesday, December 10, 2019
| Gross Strength |
| TH Max Reps (#115/#75) Max Reps 1:00/Rest 1:00 5 Rounds |
| WOD |
| Double Under: 50 AbMat Sit-Up: 30 Burpee: 10 AMRAP: 10 Minutes |
Monday, December 9, 2019
| Gross Strength |
| PP 5 x 8 E3M |
| WOD |
| Run: 400 DBSN: 1/1 x 5 (#50/#35) Goblet Squat: 20 5 Rounds for time |
Sunday, December 8, 2019
| Gross Strength |
| FSQ 10 x 3 OTM @ 5RM |
| WOD |
| Row: 1000M Dumbbell Thruster: 25 (#35/#25) Toes to Bar: 20 GHD Sit-Up: 15 Chest to Bar: 10 GHD Sit-Up: 15 Toes to Bar: 20 Dumbbell Thruster: 25 Row: 1000M |
Saturday, December 7, 2019
| Gross Strength |
| DL 5 x 3 E3M (Work to 3RM – Set PR) |
| WOD |
| HSPU: 3 Box Jump: 6 (24”/20”) Front Squat: 9 (#115/#75) AMRAP 12 Minutes |
Friday, December 6, 2019
| Gross Strength |
| P 10 x 2 OTM (Work at 3RM) |
| WOD |
| Power Clean and Jerk: 3 (#155/#120) Pull-Up: 6 Push-Up: 9 6 Rounds for time |
Thursday, December 5, 2019
| Gross Strength |
| BSQ 5 x 7 E3M (Set 7RM) |
| WOD |
| Fight Gone Bad |
Wednesday, December 4, 2019
| Gross Strength |
| SDL 5 x 5 E3M (Work to 5RM – Set PR) |
| WOD |
| Shuttle Run 20’/20’ 40’/40’ Burpee Pull-Up: 10 Ball Slam: 10 (#30/#20) Rest 1:00 AMRAP 20 Minutes |
