Wednesday, 1/27/21
WOD
For Time:
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
21 Dumbbell Squats (50#/35#)
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
15 Dumbbell Squats (50#/35#)
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
9 Dumbbell Squats (50#/35#)
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
Gymnastics Skill
4×60’ Handstand Walk
*Rest as needed between sets
Tuesday, 1/26/21
WOD
5 Rounds:
6 Power Snatches (135#/95#)
9 Toes to Bar
6 Clean and Jerks (135#/95#)
9 Toes to Bar
Monday, 1/25/21
Strength
12 Minute EOMOM:
1) 4 Back Squats @70%
2) 1 Front Squat @80%
3) 4 Back Squats @70%
4) 1 Front Squat @85%
5) 4 Back Squats @70%
6) 1 Front Squat @90%
WOD
As Many Calories As Possible:
2 Minute AMRAP:
12 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Rest 1 Minute
2 Minute AMRAP:
10 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Rest 1 Minute
2 Minute AMRAP:
8 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Rest 1 Minute
2 Minute AMRAP:
6 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Friday, 1/22/21
WOD
For Time:
15-12-9
Thrusters (95#/65#)
Pull Ups
Straight Into
12-9-6
Thrusters (115#/85#)
Chest to Bar Pull Ups
Straight Into
9-6-3
Thrusters (135#/95#)
Bar Muscle Ups
Thursday, 1/21/21
Strength
5×3 Bench Press
WOD
For Time:
50/40 Calorie Bike
Rest 2 Minutes
40/32 Calorie Bike
Rest 90 Seconds
30/24 Calorie Bike
Rest 1 Minute
20/16 Calorie Bike
Rest 30 Seconds
10/8 Calorie Bike
Wednesday, 1/20/21
Barbell Conditioning
3×10 Touch N Go Power Cleans
WOD
For Time:
10-1 Bar Facing Burpees
*2 Power Cleans (225#/155#) After Each Round
Tuesday, 1/19/21
WOD
For Time:
50/40 Calorie Row
125 Double Unders
75 Toes to Bar
125 Double Unders
50/40 Calorie Row
Monday, 1/18/21
Strength
12 Minute EOMOM:
1) 6 Back Squats @60%
2) 2 Front Squats @70%
3) 6 Back Squats @60%
4) 2 Front Squats @75%
5) 6 Back Squats @60%
6) 2 Front Squats @80%
WOD
8 Minute AMRAP:
10 Handstand Push Ups
10 Dumbbell Box Step Ups (50#/35#)(24”/20”)
*Add 10 Reps Every Round
Friday, 1/15/21
Barbell Conditioning
3×10 Touch N Go Power Snatches
*Rest 90 Seconds
WOD
For Time:
30 Muscle Ups or 60 Pull Ups
*300’ Shuttle Sprint Every Time You Break
Thursday, 1/14/21
Strength
5×4 Bench Press
WOD
“Not So Functional Fitness”
12 Minute Alternating EMOM:
1: 10 Right Arm Renegade Rows
2: 10 Left Arm Renegade Rows
3: 10 Right Arm Dumbbell Tricep Extensions
4: 10 Left Arm Dumbbell Tricep Extensions