Monday, 1/27/20
Strength
3×2 Overhead Squats
WOD
For Time:
125 Double Unders
25 Squat Snatch (135#/95#)
125 Double Unders
Uncategorized
Friday, 1/24/20
Strength
8 Minute EMOM:
1 Squat Clean Thruster
WOD
8 Minute AMRAP:
21-15-9
Thrusters (95#/65#)
Bar Facing Burpees
Thursday, 1/23/20
Partner WOD
For Time:
800’ Sled Push (70#/45#)
40 Alternating Sandbag Cleans (150#/100#)
Wednesday, 1/22/20
WOD
EMOM For As Long As Possible:
Odd: 15/12 Calorie Row
Even: 30’ Dumbbell Walking Lunge (50#/35#)
*Add 1 Calorie Every Round
Core Strength
Accumulate In As Few Sets As Possible:
90 Second L Sit Hold
3 Minute Plank Hold
Tuesday, 1/21/20
WOD
For Time:
30/24 Calorie Bike
30 Handstand Push Ups
30 Box Jump Overs (24″/20″)
30 Hang Power Cleans (135#/95#)
30 Box Jump Overs (24″/20″)
30 Handstand Push Ups
30/24 Calorie Bike
Monday, 1/20/20
Strength
3×4 Overhead Squats
WOD
12 Minute AMRAP:
9 Deadlifts (115#/85#)
7 Overhead Squats (115#/85#)
5 Pull Ups
Friday, 1/17/20
WOD
5 Minute AMRAP:
Calorie Bike
Straight into…
10 Minute AMRAP:
10 Clean and Jerks (135#/95#)
30 Wall Balls (20#/14#)
Thursday, 1/16/20
WOD
Death by 10m Box Push
Rest 1 Minute
Death by 20m Shuttle Sprint
Accessory Work
3×10 (Each Leg) Single Leg RDL
Wednesday, 1/15/20
WOD
For Time:
50′ Kettlebell Walking Lunge (53#/35#)
20 Toes to Bar
40 Kettlebell Swings (53#/35#)
20 Toes to Bar
50′ Kettlebell Walking Lunge (53#/35#)
15 Toes to Bar
30 Kettlebell Swings (53#/35#)
15 Toes to Bar
50′ Kettlebell Walking Lunge (53#/35#)
10 Toes to Bar
20 Kettlebell Swings (53#/35#)
10 Toes to Bar
Tuesday, 1/14/20
WOD
10 Rounds:
15/12 Calorie Row
10 Burpees to Bar
Gymnastics Strength
3 Super Sets:
12 Strict Pull Ups
20 Second L Sit Hold