Wednesday, 3/10/21
WOD
For Time:
200m Run
30 Wall Balls
200m Run
25 Wall Balls
200m Run
20 Wall Balls
200m Run
15 Wall Balls
200m Run
*(20#/14#)
Tuesday, 3/9/21
Gymnastics Strength
7 Minute EMOM:
4 Muscle Ups
WOD
2 Minute AMRAP:
6 Bar Facing Burpees
3 Power Cleans (165#/115#)
Rest 1 Minute
3 Minute AMRAP:
12 Bar Facing Burpees
6 Power Cleans (165#/115#)
Rest 1 Minute
4 Minute AMRAP:
18 Bar Facing Burpees
9 Power Cleans (165#/115#)
Monday, 3/8/21
Strength
3×12 Front Squats
WOD
4 Rounds:
15/12 Calorie Bike
15 Toes to Bar
Friday, 3/5/21
WOD
5 Rounds:
15 Deadlifts
3 Bar Muscle Ups/6 Pull Ups
Straight Into…
4 Rounds:
12 Hang Power Cleans
3 Bar Muscle Ups/6 Pull Ups
Straight Into…
3 Rounds:
9 Thrusters
3 Bar Muscle Ups/6 Pull Ups
*(115#/85#)
Thursday, 3/4/21
WOD
8 Rounds, Every 2 Minutes for 16 Minutes:
100′ Sandbag Carry (150#/100#)
1 Rope Climb
Wednesday, 3/3/21
WOD
As Many Reps As Possible:
Tabata Burpees to Bar
Rest 30 Seconds
Tabata Double Unders
Rest 30 Seconds
Tabata Calorie Bike
*Tabata= 8 Rounds: 20 Seconds Work/10 Seconds Rest
Core Stability
In 8 Minutes:
Max Accumulated Plank Hold
Tuesday, 3/2/21
WOD
Each Round For Time:
From 0:00-10:00
30/24 Calorie Row
30 Power Snatch (75#/55#)
30 Toes to Bar
From 10:00-20:00
30/24 Calorie Row
30 Power Snatch (135#/95#)
30 Toes to Bar
From 20:00-30:00
30/24 Calorie Row
30 Power Snatch (165#/115#)
30 Toes to Bar
*8 Minute Cap Each Round
Monday, 3/1/21
Strength
3×12 Back Squats
WOD
For Time:
2-4-6-8-10-12-14-16-18-20
Dumbbell Step Ups (24”/20”)(50#/35#)
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
Friday, 2/26/21
Strength
8 Minute EMOM:
3 Deadlifts @80%
WOD
For Time:
30 Deadlifts
30 Wall Balls
20 Power Cleans
30 Wall Balls
10 Squat Cleans
30 Wall Balls
*(185#/135#)
*(20#/14#)