Friday, 1/15/21
Barbell Conditioning
3×10 Touch N Go Power Snatches
*Rest 90 Seconds
WOD
For Time:
30 Muscle Ups or 60 Pull Ups
*300’ Shuttle Sprint Every Time You Break
Thursday, 1/14/21
Strength
5×4 Bench Press
WOD
“Not So Functional Fitness”
12 Minute Alternating EMOM:
1: 10 Right Arm Renegade Rows
2: 10 Left Arm Renegade Rows
3: 10 Right Arm Dumbbell Tricep Extensions
4: 10 Left Arm Dumbbell Tricep Extensions
Wednesday, 1/13/21
WOD
5 Minute AMRAP:
10/8 Calorie Bike
10 Toes to Bar
10 Thrusters (95#/65#)
Rest 5 Minutes
5 Minute AMRAP:
20/16 Calorie Bike
20 Toes to Bar
20 Thrusters (95#/65#)
Rest 5 Minutes
5 Minute AMRAP:
30/24 Calorie Bike
30 Toes to Bar
30 Thrusters (95#/65#)
Tuesday, 1/12/21
WOD
3 Rounds:
20 Deadlifts (225#/155#)
20 Box Jumps (30”/24”)
Gymnastics Strength
10×5 Strict Pull Ups
Monday, 1/11/21
Strength
12 Minute EOMOM:
1) 8 Back Squats @50%
2) 3 Front Squats @60%
3) 8 Back Squats @50%
4) 3 Front Squats @65%
5) 8 Back Squats @50%
6) 3 Front Squats @70%
WOD
For Time:
33-27-21-15-9
Calorie Row
Hand Release Push Ups
*12 Minute Time Cap
Friday, 1/8/21
WOD
3 Rounds:
50’ Right Arm Dumbbell Overhead Walking Lunge
30 Toes to Bar
50’ Left Arm Dumbbell Overhead Walking Lunge
30 Dumbbell Snatches
*(50#/35#)
Thursday, 1/7/21
Strength
5×5 Bench Press
WOD
For Time:
5 Mile Assault Bike
Wednesday, 1/6/21
WOD
Every 2 Minutes Until Failure:
10/8 Calorie Row
10 Wall Balls
*Add 2 reps every 2 minutes
Gymnastics Strength
10×5 Strict Handstand Push Ups
Tuesday, 1/5/21
WOD
12 Minute AMRAP:
50 Double Unders
15 Deadlifts (205#/145#)
15 Chest to Bar Pull Ups
Core Strength
3 Sets:
10 Second Hollow Body Hold
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute
Monday, 1/4/21
Strength
Every 2 Minutes For 4 Sets:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
WOD
For Time:
30 Calorie Bike
30 Overhead Squats (95#/65#)
30 Bar Facing Burpees