Friday, 10/16/20
Strength
5×5 Touch n Go Power Snatch
WOD
For Time:
400m Run
50 Hang Power Snatch (75#/55#)
400m Run
50 Dumbbell Step Ups (50#/35#)(24”/20”)
400m Run
October 2020
Wednesday, 10/14/20
WOD
21-15-9
Thrusters (95#/65#)
Bar Facing Burpees
Pull Ups
Core Strength
20 Second Plank Hold
1 Minute Rest
40 Second Plank Hold
1 Minute Rest
60 Second Plank Hold
1 Minute Rest
*Continue adding 20 seconds until you cannot complete that round unbroken
Tuesday, 10/13/20
WOD
For Time:
25 Deadlifts (315#/225#)
5k Bike
25 Deadlifts (315#/225#)
Monday, 10/12/20
Strength
3×12 Front Squats
WOD
9 Minute AMRAP:
30 Double Unders
3 Toes to Bar
3 Handstand Push Ups
*Add 3 Toes to Bar and Handstand Push Ups Every Round
Friday, 10/9/20
Strength
5×5 Touch n Go Power Cleans
WOD
For Time:
30 Burpee Muscle Ups
*200m Run Every 5 reps
Thursday, 10/8/20
WOD
For Time:
250/200 Calorie Row
*Tabata intervals until calories are completed
Wednesday, 10/7/20
WOD
3 Rounds:
25/20 Calorie Bike
100’ Dumbbell Walking Lunge (50#/35#)
*10/8 Calorie penalty every time you break on the lunges
Strength
10 Minute EMOM:
3 Bench Press
Tuesday, 10/6/20
WOD
15 Minute AMRAP:
9 Power Snatch (155#/105#)
15 Toes to Bar
21 Box Jumps (24”/20”)
Monday, 10/5/20
Strength
3×15 Front Squats
WOD
For Time:
1k Row
50 Kettlebell Push Press (35#/26#)
1k Row