Wednesday, 6/30/21
WOD
For Time:
21-15-9
Burpees to Bar
Dumbbell Shoulder to Overhead (50#/35#)
Calorie Echo Bike
Core Stability
5 Sets, Every 2 Minutes:
Max L Sit Hold
Tuesday, 6/29/21
WOD
15 Minute AMRAP:
2 Front Squats (185#/135#)
2 Muscle Ups
20 Double Unders
4 Front Squats
4 Muscle Ups
40 Double Unders
*Add 20 Double Unders and 2 Front Squats/Muscle Ups Each Round
Monday, 6/28/21
Strength
8 Minute EMOM:
3 Hang Snatches
WOD
For Time:
60/50 Calorie Row
60 Dumbbell Snatches (50#/35#)
30/25 Calorie Row
30 Dumbbell Snatches
Friday, 6/25/21
Strength
2×15 Front Squats
*Rest 3 Minutes
WOD
3 Rounds:
400m Run
21 Toes to Bar
15 Thrusters (95#/65#)
Wednesday, 6/23/21
WOD
2 Minute AMRAP:
10 Snatches (135#/95#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
8 Snatches (155#/105#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
6 Snatches (165#/115#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
4 Snatches (175#/125#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
2 Snatches (185#/135#)
Max Calorie Bike in Remaining Time
Tuesday, 6/22/21
WOD
For Time:
45 Wall Balls (20#/14)
45 Box Jumps (24”/20”)
30 Wall Balls
30 Box Jump Overs
15 Wall Balls
15 Burpee Box Jump Overs
Core Strength
3 Super Sets:
20 Weighted Sit Ups
20 Russian Twist
20 Second Hollow Body Hold
Monday, 6/21/21
Strength
8 Minute EMOM:
3 Hang Power Cleans
WOD
5 Rounds:
25/20 Calorie Row
16 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
*15 Minute Time Cap
Friday, 6/18/21
Strength
2×20 Back Squats
*Rest 3 Minutes
WOD
For Time:
4 Rounds:
30′ Kettlebell Front Rack Walking Lunges (53#/35#)
30 Push Ups
30′ Kettlebell Front Rack Walking Lunges (53#/35#)
30 Sit Ups
Thursday, 6/17/21
WOD
“Not So Functional Fitness”
Every 90 Seconds For 3 Rounds:
1: 15 Banded Lat Pull Downs
2: 21 Guns Barbell Curls
3: 15 Banded Lat Push Downs
4: 20 Alternating Dumbbell Hammer Curls (10 Each Arm)
5: 15 Banded Seated Rows
6: 20 Alternating Dumbbell Renegade Rows (10 Each Arm)