Thursday, 1/31/19
WOD
Teams of 3:
4 Minute AMRAP:
50’ Sled Push (110#/70#)
Rest 1 Minute
4 Minute AMRAP:
50’ Sled Pull (70#/45#)
Rest 1 Minute
4 Minute AMRAP:
50’ Sandbag Carries (150#/100#)
Rest 1 Minute
4 Minute AMRAP:
Tire Flips
January 2019
Wednesday, 1/30/19
Accessory Work
3×15 Weighted Hip Extension
*20 Second Hold
WOD
For Time:
21-15-9-6-3
Dumbbell Front Squats (50#/35#)
Toes to Bar
Tuesday, 1/29/18
Gymnastics
3×12 Strict Pull Ups
WOD
As Many Reps As Possible:
2:00 Max Calorie Bike
2:00 Max Burpee Box Jump Overs (24”/20”)
2:00 Max Ring Dips
2:00 Max Burpee Box Jump Overs (24”/20”)
2:00 Max Calorie Bike
Monday, 1/28/19
Strength
Every 2 Minutes for 3 Sets:
2 Back Squats
WOD
For Time:
20 Clean and Jerks (135#/95#)
60/48 Calorie Row
20 Clean and Jerks (135#/95#)
Friday, 1/25/19
WOD
Open 13.1
17 Minute AMRAP:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatches (210#/120#), as many as possible in remaining time
Thursday, 1/24/19
WOD
5-4-3-2-1
Split or Push Jerk
Core Strength
3 Super Sets:
20 Weighted Sit Ups
40 Russian Twist
Wednesday, 1/23/18
WOD
6 Minute AMRAP:
21 Kettlebell Swings (53#/35#)
15 Calorie Row
9 Wall Balls (30#/20#)
Rest 6 Minutes
6 Minute AMRAP:
9 Kettlebell Swings (53#/35#)
15 Calorie Row
21 Wall Balls (30#/20#)
Tuesday, 1/22/18
Gymnastics
8 Minute EMOM:
1 Legless Rope Climb
WOD
3 Rounds:
75 Double Unders
10 Power Cleans (185#/135#)
Monday, 1/21/19
Strength
Every 2 Minutes for 3 Sets:
2 Front Squats
WOD
“Assault Baseline”
For Time:
60 Calorie Assault Bike
50 Air Squats
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
Friday, 1/18/19
Strength
8 Minute EMOM:
3 Power Snatch
*Build up in weight each minute
WOD
Open 16.3
7 Minute AMRAP:
10 Power Snatch (75#/55#)
3 Bar Muscle Ups