Wednesday, 7/14/21
WOD
For Time:
27 Calorie Echo Bike
27 Dumbbell Deadlifts (50#/35#)
9 Bar Muscle Ups
Rest 2 Minutes
21 Calorie Echo Bike
21 Dumbbell Deadlifts (50#/35#)
7 Bar Muscle Ups
Rest 90 Seconds
15 Calorie Echo Bike
15 Dumbbell Deadlifts (50#/35#)
5 Bar Muscle Ups
Rest 1 Minute
9 Calorie Echo Bike
9 Dumbbell Deadlifts (50#/35#)
3 Bar Muscle Ups
Tuesday, 7/13/21
WOD
20 Minute AMRAP:
10-20-30-40-50 Etc…
Ab Mat Sit Ups
Push Ups
Walking Lunges
*Every 2 Minutes: 30 Double Unders/45 Single Unders
Monday, 7/12/21
Strength
5 Sets, Every 90 Seconds:
3 Power Snatches + 2 Hang Squat Snatches + 1 Overhead Squat
WOD
For Time:
100/80 Calorie Row
50 Overhead Squats (135#/95#)
Friday, 7/9/21
Strength
2×10 Back Squats
*Rest 3 Minutes
WOD
For Time:
1 Round:
600m Run
30 Wall Balls (20#/14#)
30 Toes to Bar
2 Rounds:
400m Run
15 Wall Balls
15 Toes to Bar
3 Rounds:
200m Run
10 Wall Balls
10 Toes to Bar
*20 Minute Time Cap
Thursday, 7/8/21
Partner WOD
For Time:
200m Farmers Carry (53#/35#)
10-8-6-4-2 Sandbag Cleans (150#/100#)
*Alternate Rounds (You Go I Go)
Wednesday, 7/7/21
WOD
For Time:
1k Row
40 Dumbbell Overhead Walking Lunges (50#/35#)
30 Handstand Push Ups
Rest 3 Minutes
30 Handstand Push Ups
40 Dumbbell Overhead Walking Lunges (50#/35#)
1k Row
Tuesday, 7/6/21
WOD
15 Minute AMRAP:
20/16 Calorie Echo Bike
10 Burpee Box Jump Overs (30”/24”)
Midline Stability
Every 2 Minutes For 10 Minutes:
1 Minute Plank Hold
Monday, 7/5/21
WOD
“Hammer”
5 Rounds:
5 Power Cleans (135#/95#)
10 Front Squats
5 Push Jerks
20 Pull Ups
*Rest 90 Seconds After Each Round
Friday, 7/2/21
Strength
2×10 Overhead Squats
*Rest 3 Minutes
WOD
For Time:
20 Overhead Squats (115#/85#)
40 Wall Balls (20#/14#)
60 Toes to Bar
40 Wall Balls (20#/14#)
20 Overhead Squats (115#/85#)
Thursday, 7/1/21
WOD
“Not So Functional Fitness”
3 Super Sets (Every 3 Minutes):
20 Alternating Dumbbell Hammer Curls
20 Alternating Dumbbell Renegade Rows
3 Super Sets (Every 3 Minutes):
10 Barbell Curl Negatives (3 Second Descent)
20 Alternating Dumbbell Bent Over Rows
3 Super Sets (Every 3 Minutes):
15 Banded Hammer Curls
15 Banded Seated Rows