Wednesday, 6/2/21
WOD
For Time:
60-90-120 Double Unders
20-30-40 Ab Mat Sit Ups
10-15-20 Deadlifts (165#/115#)
Tuesday, 6/1/21
WOD
10 Minute EMOM:
12/10 Calorie Bike
*Each Round As Fast As Possible
Core Strength
10 Minute EMOM:
15 Second L Sit Hold
Monday, 5/31/21
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition Reps As Needed
*Weight Vest Optional
Friday, 5/28/21
Strength
3×5 Tempo Overhead Squats
*5 Second Descent
WOD
5 Rounds
10 Power Snatches (115#/85#)
15 Handstand Push Ups
Thursday, 5/27/21
WOD
“Not So Functional Fitness”
16 Minute Alternating EMOM:
1: 15 Dumbbell Bench Press
2: 15 Barbell Curls
3: 20 Banded Tricep Push Downs
4: 20 Banded Hammer Curls
Wednesday, 5/26/21
WOD
Every 4:00 For 4 Rounds:
18 Toes to Bar
100’ Dumbbell Overhead Walking Lunge (50#/35#)
300’ Shuttle Sprint
Tuesday, 5/25/21
WOD
10 Minute AMRAP:
15/12 Calorie Row
30 Double Unders
15/12 Calorie Bike
30 Double Unders
Core Strength
3 Sets: Max Effort Plank Holds
*Rest 1 Minute
Monday, 5/24/21
WOD
For Time:
30-20-10
Deadlifts (185#/135#)
Bar Facing Burpees
Straight Into
10-20-30
Thrusters (75#/55#)
Pull Ups
Friday, 3/21/21
Strength
3×5 Pause Overhead Squats
*3 Second Pause in the Bottom
WOD
For Time:
800m Run
80 Double Unders
40 Hang Power Snatches (75#/55#)
80 Double Unders
800m Run