Monday, 2/11/19
Strength
10 Minutes to Establish a 1rm Back Squat
WOD
3 Rounds:
30 Dumbbell Snatch (50#/35#)
15 Thrusters (95#/65#)
Friday, 2/8/19
WOD
Open 14.2/15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95 / 65 lb.)
10 Chest-To-Bar Pull-Ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats (95 / 65 lb.)
12 Chest-To-Bar Pull-Ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats (95 / 65 lb.)
14 Chest-To-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds
Thursday, 2/7/19
Accessory Work
10 Minute EOMOM (5 Sets):
50’ Front Rack Walking Lunge
WOD
10 Minute Row for Calories
Tuesday, 2/5/19
Core strength
5 Sets:
10 V Ups
:15 Second Hollow Body Hold
*Rest 1 Minute after each set
WOD
8 Minute AMRAP:
25/20 Calorie Bike
15 Hang Power Cleans (115#/85#)
Monday, 2/4/19
Strength
10 Minutes to Establish a 1rm Front Squat
WOD
For Time:
30 Burpees to Bar
40 Wall Balls (20#/14#)
50 Handstand Push Ups
40 Wall Balls (20#/14#)
30 Burpees to Bar
*15 Minute Time Cap
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
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