Wednesday, 2/10/21
WOD
For Time:
50 Calorie Row
40 Dumbbell Box Step Ups (50#/35#)(24”/20”)
30 Wall Balls (30#/20#)
Rest 3 Minutes
30 Wall Balls (30#/20#)
40 Dumbbell Box Step Ups (50#/35#)(24”/20”)
50 Calorie Row
Tuesday, 2/9/21
WOD
For Time:
27-21-15-9
Dumbbell Shoulder to Overhead (50#/35#)
Pull Ups
Gymnastics Strength
3×15 Strict Ring Dips
Monday, 2/8/21
Strength
8 Minute EMOM:
5 Deadlifts @70%
WOD
10 Minute AMRAP:
30/24 Calorie Bike
30 Ab Mat Sit Ups
30 Front Squats
30 Deadlifts
*115#/85#
Friday, 2/5/21
Barbell Conditioning
3×10 Thrusters
*Rest 90 Seconds
WOD
For Time:
42 Wall Balls (20#/14#)
21 Power Snatches (95#/65#)
30 Wall Balls
15 Power Snatches
18 Wall Balls
9 Power Snatches
Wednesday, 2/3/21
WOD
4 Rounds:
400m Run
100’ Dumbbell Overhead Walking Lunge (50#/35#)
15 Chest To Bar Pull Ups
Core Stability
Opposite Tabata
8 Sets:
10 Second Hollow Body Hold
20 Second Rest
Tuesday, 2/2/21
WOD
3 Minute AMRAP:
25/20 Calorie Bike
Max Strict Handstand Push Ups
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Burpees to Bar
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Strict Handstand Push Ups
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Burpees to Bar
Monday, 2/1/21
WOD
For Time:
3-6-9-12-15
Toes to Bar
Box Jumps (30”/24”)
Squat Cleans (155#/105#)
*12 Minute Time Cap
Rest Til 18 Minutes, Then…
10 Minutes to Establish:
1 Rep Max Front Squat
Friday, 1/29/21
WOD
18 Minute AMRAP:
50 Double Unders
40 Wall Balls (20#/14#)
30 Calorie Bike
20 Thrusters (95#/65#)
10 Muscle Ups
2Josh Hardcastle and Cody Kelley
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Thursday, 1/28/21
Strength
5×2 Bench Press
WOD
“Not So Functional Fitness”
12 Minute Alternating EMOM:
20 Dumbbell Hammer Curls
20 Banded Tricep Push Downs
20 Barbell Curls
20 Barbell Skull Crushers