Month: January 2018

Wednesday, 1/31/18

WOD

For Time:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24″/20″)
45 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24″/20″)

Tuesday, 1/30/18

WOD

3 Rounds:
30 Calorie Row
21 KB Swings (53#/35#)
12 Chest to Bar Pull Ups

Core Stability

Opposite Tabata (:10 on/:20 off)
L-Sit Hold

Monday, 1/29/18

Strength

Every 90 Seconds for 7:30 (5 Sets):
5 Front Squats

WOD

8 Minute AMRAP:
15 Handstand Push Ups
5 Power Cleans (185#/135#)

Friday, 1/26/18

Accessory Work

5×50′ OH Walking Lunge (95#/65#)
*Rest 1 minute after each set

WOD

14 Minute AMRAP:
7 Muscle Ups
30 Kb Snatches (53#/35#)
100 Double Unders

Thursday, 1/25/18

“Pick a Skill”

WOD

Teams of 2:
1,000 ft. Box Push (45#/35#)
*Partner Kb Farmers Hold (70#/53#)

Wednesday, 1/24/18

WOD

5 Minute AMRAP:
40/32 Calorie Bike
Max Thrusters (95#/65#)

Rest 5 Minutes

4 Minute AMRAP:
30/24 Calorie Bike
Max Thrusters (115#/85#)

Rest 4 Minutes

3 Minute AMRAP:
20/16 Calorie Bike
Max Thrusters (135#/95#)

Tuesday, 1/23/18

WOD

3 Rounds:
25 Chest to Bar Pull Ups
15 Burpee Box Jump Overs (24″/20″)

Core Strength

3×15 Weighted Hip Extensions

Monday, 1/22/18

Strength

Every 90 Seconds for 7:30 (5 Sets):
5 Overhead Squats

WOD

12 Minute AMRAP:
60 Calorie Row
45 Wall Balls (30#/20#)
30 Power Snatch (115#/85#)

Friday, 1/19/18

Gymnastics

Every 30 Seconds for 8 Minutes:
2 Ring Muscle Ups

WOD

7 Minute AMRAP:
15 Thrusters (95#/65#)
50 Double Unders

Thursday, 1/18/18

“Pick a Skill”

WOD

3×1,000m Row
*5 minute rest