Wednesday, 5/5/21
WOD
4 Rounds:
1 Minute: Calorie Bike
1 Minute: Wall Balls (20#/14#)
1 Minute: Box Jumps (24”/20”)
1 Minute: Kettlebell Swings (53#/35#)
1 Minute: Rest
Tuesday, 5/4/21
WOD
For Time:
75 Toes to Bar
*200m Run+10 Burpees to Bar Every Time You Break
Monday, 5/3/21
Strength
5×3 Clean and Jerks @65%
*Drop and Reset Each Rep
WOD
For Time:
10 Calorie Row
10 Thrusters (115#/85#)
20 Calorie Row
20 Thrusters (95#/65#)
30 Calorie Row
30 Thrusters (75#/55#)
Friday, 4/30/21
Strength
3×5 Pause Back Squats
*3 Second Pause in the Bottom
WOD
For Time:
50 Strict Handstand Push Ups
50/40 Calorie Bike
50 Wall Balls (20#/14#)
50/40 Calorie Bike
Thursday, 4/29/21
WOD
Teams of 3:
10 Rounds Each:
100’ Sandbag Carry (150#/100#)
*Other 2 Teammates Dead Hang From Pull Up Bar
Wednesday, 4/28/21
WOD
12 Minute AMRAP:
60’ Dumbbell Front Rack Walking Lunge
15 Dumbbell Deadlifts
15 Toes to Bar
*(50#/35#)
Tuesday, 4/27/21
WOD
5 Rounds:
2:00 Max Calorie Row
1:00 Max Burpee Box Jump Overs (24#/20#)
Core Strength
5 Sets:
1 Minute Plank Hold
1 Minute Rest
Monday, 4/26/21
Strength
5×3 Snatches @75%
WOD
For Time:
25-20-15
Chest to Bar Pull Ups
Overhead Squats (115#/85#)
Friday, 4/23/21
WOD
For Time:
150 Double Unders
100 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Toes to Bar
Thursday, 4/22/21
WOD
“Not So Functional Fitness”
24 Minute Alternating EMOM:
12 Dumbbell Bench Press
12 Dumbbell Hammer Curls
12 Barbell Skull Crushers
12 Barbell Curls
12 Banded Tricep Push Downs
12 Banded Lat Pull Downs