Saturday, July 22

Teams of 2
2,000 m row
100 D/U
100 sit ups
100 strict press (45/35)
1,000 m row
50 D/U
50 Toes 2 bar
50 strict press
*one partner works at a time, switch as needed

Sheina Nilsen
Friday, July 21

Bambi Legs
30 Clean & Jerks (135/95)
20 Front Squats (155/105)
10 Deadlifts (185/135)
10 burpee box jump overs (24/20)
10 Deadlifts (185/135)
20 Front Squats (155/105)
30 Clean & Jerks (135/95)

Sheina Nilsen
Monday, July 17

Every 4 minutes for 6 rounds:
400 m run
R1: 30 wall balls (20/14)
R2: 20 Toes to Bar
R3: 20 alt. DB snatches (50/35)
R4: 30 Wall balls (20/14)
R5: 20 Toes to bar
R6: 20 alt. DB snatches (50/35)
*score is time you finished your
last DB snatch
*lower reps in order to stay on the
4 minute rotation

Sheina Nilsen
Saturday, July 15

Teams of 2
24 min amrap
100 m row
5 over the rower burpees
7 hand release push ups
*1 partner completes full round
then switches off. 1 partner works
while the other rests.

 

Sheina Nilsen
Friday, July 14

5 rounds
4 minute AMRAP
1 minute rest

3 Power Cleans(135/95)
6 Push Ups
9 air squats
12 Deadlifts (135/95)
*score is your lowest AMRAP score

Sheina Nilsen
Wednesday, July 12

Every 2 minutes for 12 minutes:
Shoulder Press
Set 1 & 2= 5 reps @ 65-70%
Set 3 & 4= 3 reps @ 75-80%
Set 5 & 6= 1 rep @ 85-90%

Every 2 minutes for 8 minutes:
Snatch grip Deadlifts x 8 reps @ 65-70%

Sheina Nilsen
Monday, July 10

Big Clean Complex
6 sets for max load
High hang clean + hang clean + clean + Push Press
HIgh hang clean + hang clean + clean + Push Jerk
High hang clean + hang clean + clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the OH movemens, it's allowed, just be quick to get back to the bar. Rest as needed between sets and try to increase weight after each set. ALL cleans must be SQUAT cleans (power cleans not allowed).
*score is heaviest load completed

 

Sheina Nilsen
Saturday, July 8

Teams of 2

150 burpee box jumps (24/20)

200 kb swings (1.5/1)

250 air squats 1600 m row

* partition reps and movements however you want

Sheina Nilsen
Friday, July 7

8 min AMRAP
15 box jumps (24/20)
10 push ups
5 pull ups


2 min rest


8 min AMRAP
5 strict ring rows (feet on box)
10 burpees
15 alt. jumping lunges


*2 separate scores

Sheina Nilsen
Tuesday, July 4

Hero Wod "Trevor"
Teams of 4
300 pull ups
400 push ups
500 sit ups
600 squats
*2 team members can work at a
time. complete each exercise in
order before moving on.
*If teams are less than 4 than use
75/100/125/150 reps per person

Sheina Nilsen