Month: January 2020

Thursday, 1/30/20

WOD

For Time:
2013m Row

Wednesday, 1/29/20

WOD

3 Rounds:
50′ Handstand Walk
40 Wall Balls (20#/14#)
30 Dumbbell Hang Clean and Jerks (50#/35#)
20 Dumbbell Box Step Ups (24″/20″)

Tuesday, 1/28/20

WOD

5 Rounds:
3 Minute AMRAP:
15/12 Calorie Bike
15 Push Ups
15 Ab Mat Sit Ups
*Rest 3 Minutes

*Go up 5 Push Ups/Ab Mat Sit Ups every round
*Pick up where you left off every AMRAP

Monday, 1/27/20

Strength

3×2 Overhead Squats

WOD

For Time:
125 Double Unders
25 Squat Snatch (135#/95#)
125 Double Unders

Friday, 1/24/20

Strength

8 Minute EMOM:
1 Squat Clean Thruster

WOD

8 Minute AMRAP:
21-15-9
Thrusters (95#/65#)
Bar Facing Burpees

Thursday, 1/23/20

Partner WOD

For Time:
800’ Sled Push (70#/45#)
40 Alternating Sandbag Cleans (150#/100#)

Wednesday, 1/22/20

WOD

EMOM For As Long As Possible:
Odd: 15/12 Calorie Row
Even: 30’ Dumbbell Walking Lunge (50#/35#)
*Add 1 Calorie Every Round

Core Strength

Accumulate In As Few Sets As Possible:
90 Second L Sit Hold
3 Minute Plank Hold

Tuesday, 1/21/20

WOD

For Time:
30/24 Calorie Bike
30 Handstand Push Ups
30 Box Jump Overs (24″/20″)
30 Hang Power Cleans (135#/95#)
30 Box Jump Overs (24″/20″)
30 Handstand Push Ups
30/24 Calorie Bike

Monday, 1/20/20

Strength

3×4 Overhead Squats

WOD

12 Minute AMRAP:
9 Deadlifts (115#/85#)
7 Overhead Squats (115#/85#)
5 Pull Ups

Friday, 1/17/20

WOD

5 Minute AMRAP:
Calorie Bike
Straight into…
10 Minute AMRAP:
10 Clean and Jerks (135#/95#)
30 Wall Balls (20#/14#)