Wednesday, 11/25/20
WOD
“Thanksgiving Sampler Platter”
For Time:
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
4 Rounds:
10 Handstand Push Ups
15 Kettlebell Swings (53#/35#)
3 Rounds:
15 Box Jumps (24”/20”)
15 Toes to Bar
2 Rounds:
20 Wall Balls (20#/14#)
30 Ab Mat Sit Ups
1 Round:
50 Burpees to Bar
Tuesday, 11/24/20
WOD
14 Minute AMRAP:
200m Run
10 Dumbbell Snatches (50#/35#)
50’ Handstand Walk or 3 Wall Walks
*Add 2 Dumbbell Snatches Every Round
Monday, 11/23/20
Strength
Reverse 3 Position Clean Complex
Every 90 Seconds For 8 Sets:
1 Deadlift + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
WOD
For Time:
45 Thrusters (95#/65#)
45/36 Calorie Bike
Friday, 11/20/20
WOD
For Time:
From 0:00-10:00
30-20-10
Calorie Assault Bike
Toes To Rings
At 10:00
15-10-5
Bar Facing Burpees
Overhead Squats (135#/95#)
Thursday, 11/19/20
WOD
“Not So Functional Fitness”
Station 1:
Dumbbell Bench Press
Barbell Curls
Station 2:
Banded Tricep Push Down
Banded Lat Push Down
Station 3:
Standing Dumbbell Fly
Alternating Dumbbell Hammer Curl
Station 4:
Dumbbell Bent Over Row (Right Arm)
Dumbbell Bent Over Row (Left Arm)
*4 Minute Alternating Tabata at Each Station
*2 Minute Rest Between Stations
Wednesday, 11/18/20
WOD
3 Rounds:
800m Run
100’ Farmers Hold Walking Lunges (53#/35#)
30 Goblet Squats (30#/20#)
Tuesday, 11/17/20
WOD
8 Minute AMRAP:
60/50 Calorie Row Cash In
AMRAP In Remaining Time of…
60 Double Unders
20 Dumbbell Snatch (50#/35#)
Gymnastics Strength
3×12 Strict Pull Ups
Monday, 11/16/20
Strength
3 Position Clean Complex
Every 90 Seconds For 8 Sets:
1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean
WOD
For Time:
21-15-9-6-3
Strict Handstand Push Ups
Front Squats (115#/85#)
Friday, 11/13/20
WOD
For Time:
10 Bar Muscle Ups
20 Shoulder to Overhead
30 Hang Power Cleans
10 Bar Muscle Ups
30 Hang Power Cleans
20 Shoulder to Overhead
10 Bar Muscle Ups
(135#/95#)
Core Strength
10 Minute EMOM:
Odd: 40 Second Plank Hold
Even: 20 Second Hollow Body Hold