Uncategorized

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

Wednesday, 1/13/21

WOD

5 Minute AMRAP:
10/8 Calorie Bike
10 Toes to Bar
10 Thrusters (95#/65#)

Rest 5 Minutes

5 Minute AMRAP:
20/16 Calorie Bike
20 Toes to Bar
20 Thrusters (95#/65#)

Rest 5 Minutes

5 Minute AMRAP:
30/24 Calorie Bike
30 Toes to Bar
30 Thrusters (95#/65#)

Tuesday, 1/12/21

WOD

3 Rounds:
20 Deadlifts (225#/155#)
20 Box Jumps (30”/24”)

Gymnastics Strength

10×5 Strict Pull Ups

Monday, 1/11/21

Strength

12 Minute EOMOM:
1) 8 Back Squats @50%
2) 3 Front Squats @60%
3) 8 Back Squats @50%
4) 3 Front Squats @65%
5) 8 Back Squats @50%
6) 3 Front Squats @70%

WOD

For Time:
33-27-21-15-9
Calorie Row
Hand Release Push Ups
*12 Minute Time Cap