Wednesday, 4/7/21
Strength
3×8 Back Squats
WOD
Death By…
Calorie Assault Bike
*Start at 2 calories and add 2 calories every minute until you cannot complete the amount of calories you are on in the minute
Tuesday, 4/6/21
WOD
5 Rounds:
21 Ab Mat Sit Ups
15 Calorie Row
9 Chest to Bar Pull Ups
Gymnastics
30’ Handstand Walk/2 Wall Walks
Rest 1 Minute
60’ Handstand Walk/4 Wall Walks
Rest 1 Minute
90’ Handstand Walk/6 Wall Walks
Monday, 4/5/21
Strength
5×3 Push Jerks @75%
WOD
5 Minute AMRAP:
40 Burpees to Bar
Max Clean and Jerks in Remaining Time
Rest 2 Minutes
5 Minute AMRAP:
20 Clusters
Max Burpees to Bar in Remaining Time
*(155#/105#)
Friday, 4/2/21
WOD
16 Minute AMRAP:
90 Double Unders
40 Toes to Bar
30 Strict Handstand Push Ups
20 Power Snatches (135#/95#)
Thursday, 4/1/21
WOD
“Not So Functional Fitness”
6 Minute Alternating EMOM:
15 Dumbbell Bench Press
20 Barbell Curls
1 Minute Transition
6 Minute Alternating EMOM:
15 Barbell Skull Crushers
20 Alternating Dumbbell Hammer Curls
1 Minute Transition
6 Minute Alternating EMOM:
15 Banded Tricep Push Downs
20 Alternating Dumbbell Renegade Rows
Wednesday, 3/31/21
Strength
3×10 Front Squats
WOD
For Time:
100 Wall Balls (20#/14#)
2,000m/1,800m Row
Tuesday, 3/30/21
WOD
For Time:
27-21-15-9
Deadlifts (155#/105#)
Bar Facing Burpees
Core Stability
Opposite Tabata For As Long As Possible:
L Sit Hold
Monday, 3/29/21
Strength
5×3 Push Jerks @70%
WOD
10 Minute AMRAP:
40/32 Calorie Bike
40 Box Jumps (24”/20”)
40 Dumbbell Hang Clean and Jerks (50#/35#)
Friday, 3/26/21
WOD
Open 21.3
For Time:
15 Front Squats
30 Toes to Bar
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bar Pull Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
(95#/65#)
*15 Minute Time Cap
Straight Into
Open 21.4
7 Minutes to Establish a Max On the Complex:
1 Deadlift
+
1 Clean
+
1 Hang Clean
+
1 Jerk
Thursday, 3/25/21
WOD
20 Minute EOMOM:
Odd Rounds: Calorie Row
Even Rounds: Calorie Bike