Thursday, 1/16/20
WOD
Death by 10m Box Push
Rest 1 Minute
Death by 20m Shuttle Sprint
Accessory Work
3×10 (Each Leg) Single Leg RDL
January 2020
Wednesday, 1/15/20
WOD
For Time:
50′ Kettlebell Walking Lunge (53#/35#)
20 Toes to Bar
40 Kettlebell Swings (53#/35#)
20 Toes to Bar
50′ Kettlebell Walking Lunge (53#/35#)
15 Toes to Bar
30 Kettlebell Swings (53#/35#)
15 Toes to Bar
50′ Kettlebell Walking Lunge (53#/35#)
10 Toes to Bar
20 Kettlebell Swings (53#/35#)
10 Toes to Bar
Tuesday, 1/14/20
WOD
10 Rounds:
15/12 Calorie Row
10 Burpees to Bar
Gymnastics Strength
3 Super Sets:
12 Strict Pull Ups
20 Second L Sit Hold
Monday, 1/13/20
Strength
3×6 Overhead Squat
WOD
7 Minute AMRAP:
100 Double Unders
30 Overhead Squats (95#/65#)
100 Double Unders
30 Squat Snatches (95#/65#)
Friday, 1/10/20
Strength
2×15 Back Squats
*Rest 3 Minutes
WOD
For Time:
30-20-10
Deadlifts (185#/135#)
Wall Balls (30#/20#)
Chest to Bar Pull Ups
Thursday, 1/9/20
Partner WOD
4 Rounds:
30 Dumbbell Bench Press (50#/35#)
200m Farmers Carry (70#/53#)
Wednesday, 1/8/20
WOD
4 Minute AMRAP:
15 Power Cleans (155#/105#)
25 Box Jumps (24″/20″)
Max Calorie Row
4 Minute Rest
4 Minute AMRAP:
15 Squat Cleans (155#/105#)
25 Box Jumps (24″/20″)
Max Calorie Row
4 Minute Rest
4 Minute AMRAP:
15 Front Squats (155#/105#)
25 Box Jumps (24″/20″)
Max Calorie Row
Tuesday, 1/7/20
WOD
15 Minute AMRAP:
15 Push Press (95#/65#)
12 Toes to Bar
9 Bar Facing Burpees
Monday, 1/6/20
Strength
3×8 Overhead Squats
WOD
For Time:
30/24 Calorie Bike
30 Snatches (135#/95#)
30/24 Calorie Bike
Friday, 1/3/20
WOD
For Time:
21 Strict Handstand Push Ups
90’ Dumbbell Walking Lunge (50#/35#)
15 Strict Handstand Push Ups
60’ Dumbbell Walking Lunge (50#/35#)
9 Strict Handstand Push Ups
30’ Dumbbell Walking Lunge (50#/35#)
*10 Minute Time Cap
Gymnastics Skill
8 Minute EMOM:
Odd: 50 Double Unders
Even: 50’ Handstand Walk or 3 Wall Walks