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