Monday, 1/13/20
Strength
3×6 Overhead Squat
WOD
7 Minute AMRAP:
100 Double Unders
30 Overhead Squats (95#/65#)
100 Double Unders
30 Squat Snatches (95#/65#)
Uncategorized
Friday, 1/10/20
Strength
2×15 Back Squats
*Rest 3 Minutes
WOD
For Time:
30-20-10
Deadlifts (185#/135#)
Wall Balls (30#/20#)
Chest to Bar Pull Ups
Thursday, 1/9/20
Partner WOD
4 Rounds:
30 Dumbbell Bench Press (50#/35#)
200m Farmers Carry (70#/53#)
Wednesday, 1/8/20
WOD
4 Minute AMRAP:
15 Power Cleans (155#/105#)
25 Box Jumps (24″/20″)
Max Calorie Row
4 Minute Rest
4 Minute AMRAP:
15 Squat Cleans (155#/105#)
25 Box Jumps (24″/20″)
Max Calorie Row
4 Minute Rest
4 Minute AMRAP:
15 Front Squats (155#/105#)
25 Box Jumps (24″/20″)
Max Calorie Row
Tuesday, 1/7/20
WOD
15 Minute AMRAP:
15 Push Press (95#/65#)
12 Toes to Bar
9 Bar Facing Burpees
Monday, 1/6/20
Strength
3×8 Overhead Squats
WOD
For Time:
30/24 Calorie Bike
30 Snatches (135#/95#)
30/24 Calorie Bike
Friday, 1/3/20
WOD
For Time:
21 Strict Handstand Push Ups
90’ Dumbbell Walking Lunge (50#/35#)
15 Strict Handstand Push Ups
60’ Dumbbell Walking Lunge (50#/35#)
9 Strict Handstand Push Ups
30’ Dumbbell Walking Lunge (50#/35#)
*10 Minute Time Cap
Gymnastics Skill
8 Minute EMOM:
Odd: 50 Double Unders
Even: 50’ Handstand Walk or 3 Wall Walks
Thursday, 1/2/20
WOD
Every 2 Minutes for 20 Minutes:
10-9-8-7-6-5-4-3-2-1 Deadlift
*Start at 50% of 1rm and go up each set
Wednesday, 1/1/20
WOD
For Time:
2020m Row
60 Toes to Bar
40 Power Snatch (75#/55#)
20 Muscle Ups
Tuesday, 12/31/19
WOD
4 Rounds:
20 Dumbbell Hang Clean and Jerks (50#/35#)
19 Burpee Box Jump Overs (24”/20”)
Conditioning
1 Minute Max Calorie Bike
2 Minute Rest
1 Minute Max Calorie Bike