Friday, 12/11/20
WOD
10 Rounds:
300’ Shuttle Sprint
9 Wall Balls (30#/20#)
6 Strict Handstand Push Ups
Thursday, 12/10/20
WOD
“Not So Functional Fitness”
3 Minute EMOM:
10 Seated Arnold Press
3 Minute EMOM:
15 Seated Banded Lat Pull Down
3 Minute EMOM:
20 Alternating Dumbbell Hammer Curls (10 Each Arm)
3 Minute EMOM:
15 Seated Banded Row
3 Minute EMOM:
10 Dumbbell Pull Overs
3 Minute EMOM:
15 Banded Lat Push Down
*1 Minute Transition Between Stations
Wednesday, 12/9/20
WOD
Every 2 Minutes For 5 Rounds:
20 Dumbbell Snatches (50#/35#)
Max Effort Calorie Bike
Accessory Work
10 Minute EMOM:
Odd: 8 Lateral Box Step Ups (4 Each Leg)
Even: 8 Lateral Lunges (4 Each Leg)
Tuesday, 12/8/20
WOD
20 Minute AMRAP:
20 Push Ups
20 Ab Mat Sit Ups
10 Burpees to Bar
10 Toes to Bar
*30 Double Unders Every 2 Minutes
Monday, 12/7/20
Strength
Every 2 Minutes For 4 Sets:
1 Power Clean + 1 Squat Clean + 1 Front Squat
WOD
For Time:
500m/450m Row
12 Front Squats (185#/135#)
500m/450m Row
9 Front Squats
500m/450m Row
6 Front Squats
Friday, 12/4/20
WOD
9 Minute AMRAP:
15 Toes to Bar
10 Deadlifts (115#/85#)
5 Snatches (115#/85#)
Straight Into…
6 Minutes to Establish a 1 Rep Max Snatch
Thursday, 12/3/20
WOD
“Not So Functional Fitness”
4 Super Sets:
8 Bench Press
8 Dumbbell Renegade Rows (4 Each Arm)
4 Super Sets:
15 Dumbbell Front Raises
15 Dumbbell Lateral Raises
4 Sets:
21 Guns Bicep Curls
*8 Minute Stations
Wednesday, 12/2/20
WOD
For Time:
40 Box Jump Overs (24”/20”)
40 Handstand Push Ups
40/32 Calorie Bike
40 Handstand Push Ups
40 Box Jump Overs (24”/20”)
Accessory Work
3×10 Partner Hamstring Curls
Tuesday, 12/1/20
WOD
4 Minute AMRAP:
40 Ab Mat Sit Ups
30’ Dumbbell Walking Lunge (50#/35#)
Max Calorie Row
Rest 4 Minutes
4 Minute AMRAP:
30 Ab Mat Sit Ups
60’ Dumbbell Walking Lunge (50#/35#)
Max Calorie Row
Rest 4 Minutes
4 Minute AMRAP:
20 Ab Mat Sit Ups
120’ Dumbbell Walking Lunge (50#/35#)
Max Calorie Row
Monday, 11/30/20
Strength
Every 90 Seconds For 5 Sets:
2 Power Cleans + 2 Hang Squat Cleans + 2 Jerks
WOD
3 Rounds:
15 Clean and Jerks (135#/95#)
15 Bar Facing Burpees