Wednesday, 10/20/21
WOD
20 Minute AMRAP:
10/8 Calorie Bike
100m Farmers Carry (50#/35#)
10 Med Ball Weighted Sit Ups (20#/14#)
*Add 5/4 Calories on the Bike and 10 Sit Ups Every Round
Tuesday, 10/19/21
WOD
For Time:
30 Handstand Push Ups
100 Air Squats
180′ Handstand Walk
100 Air Squats
30 Handstand Push Ups
Gymnastics Skill
2 Sets:
20 Ring Rows
:30 Ring Row Hold At The Top
Monday, 10/18/21
WOD
For Load:
Back Squat
10-8-6-4-2
Strict Press
10-8-6-4-2
Deadlift
10-8-6-4-2
*Start a new lift every 2 minutes
Friday, 10/15/21
WOD
“Chelsea”
30 Minute EMOM:
5 Pull Ups
10 Push Ups
15 Air Squats
*If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete
Thursday, 10/14/21
Accessory Work
3 Sets:
10 Snatch Grip Push Press
10 Seated Sots Press
WOD
7 Sets For Load:
1 Snatch
Wednesday, 10/13/21
WOD
For Time:
60 Toes to Bar
*Starting at 0:00 perform 12 burpees at the start of each minute
*10:00 Time Cap
Stamina
8 Rounds:
:40 Echo Bike For Calories
:20 Rest
Tuesday, 10/12/21
WOD
For Time:
20 Pulls on the Rower
15 Wall Balls (20#/14#)
*Row until you accumulate 2,000m/1,600m
Accessory Work
3 Sets:
30 Russian Twist
20 Alternating Single Leg Deadlifts (20#/14#)
Monday, 10/11/21
Strength
6 Minute EMOM:
1 Hang Squat Clean
WOD
8 Rounds For Reps:
:20 Muscle Ups
Rest :10
:20 Clean and Jerks (135#/95#)
Rest :10
Friday, 10/8/21
WOD
Every 5:00 For 3 Rounds:
200m Farmers Carry (35#/25#)
In Remaining Time AMRAP:
10 Dumbbell Deficit Push Ups
10 Dumbbell Squats
Thursday, 10/7/21
WOD
4×4:30 Rounds For Reps:
800m Run
In Remaining Time Complete As Many Double Unders As Possible
*Rest 1:30 Between Rounds
Midline Strength
4 Sets:
:30 Hollow Body Hold
30 Russian Twist (20#/14#)