Wednesday, 2/24/21
WOD
“Ryan”
5 Rounds:
7 Muscle Ups
21 Burpees to Bar
Tuesday, 2/23/21
WOD
For Time:
40-30-20-10
Calorie Row
120’-90’-60’-30’
Dumbbell Overhead Walking Lunge (50#/35#)
Gymnastics Strength
3 Sets:
1 Minute Max Effort Strict Handstand Push Ups
1 Minute Rest
Monday, 2/22/21
WOD
12 Minute AMRAP:
3 Power Snatch (115#/85#)
6 Toes to Bar
9 Box Jumps (24”/20”)
Rest 3 Minutes
5 Minutes to Establish a 5 Rep Max Overhead Squat
*From the Ground
Friday, 2/19/21
Strength
8 Minute EMOM:
4 Deadlifts @75%
WOD
8 Minute AMRAP:
1k Row
50 Dumbbell Snatch (50#/35#)
30 Chest to Bar Pull Ups
Thursday, 2/18/21
*Classes canceled due to inclement weather
Home WOD
4 Rounds:
60 Knees to Elbow
40 Step Ups
20 V Ups
Wednesday, 2/17/21
*Classes canceled due to inclement weather
Home WOD
15 Minute AMRAP
30 Odd Object Goblet Squats
30 Double Unders/Line Hops
30 Handstand Push Ups/Pike Push Ups
30 Double Unders/Line Hops
Tuesday, 2/16/21
*Classes canceled due to inclement weather
Home WOD
For Time:
Accumulate 5 Minutes in a Plank Hold
*Every 2 Minutes: 10 Burpees
*Start Workout With the 10 Burpees
Monday, 2/15/21
*Classes canceled due to inclement weather
Home WOD
Alternating Tabata:
Sit Ups
Alternating Lunges
Push Ups
Air Squats
*8 Rounds: 20 Seconds of Work and 10 Seconds of Rest
Friday, 2/12/21
Barbell Conditioning
3×10 Overhead Squats
WOD
10 Rounds:
3 Squat Snatch (135#/95#)
30 Double Unders
*15 Minute Time Cap
Thursday, 2/11/21
WOD
“Not So Functional Fitness”
Tabata (8 Sets At Each Station):
Barbell Curls
Dumbbell Hammer Curls
Dumbbell Seated Arnold Press
Banded Lat Pull Down
Banded Lat Push Down