Thursday, 3/4/21

WOD

8 Rounds, Every 2 Minutes for 16 Minutes:
100′ Sandbag Carry (150#/100#)
1 Rope Climb

Wednesday, 3/3/21

WOD

As Many Reps As Possible:
Tabata Burpees to Bar
Rest 30 Seconds
Tabata Double Unders
Rest 30 Seconds
Tabata Calorie Bike
*Tabata= 8 Rounds: 20 Seconds Work/10 Seconds Rest

Core Stability

In 8 Minutes:
Max Accumulated Plank Hold

Tuesday, 3/2/21

WOD

Each Round For Time:
From 0:00-10:00
30/24 Calorie Row
30 Power Snatch (75#/55#)
30 Toes to Bar

From 10:00-20:00

30/24 Calorie Row
30 Power Snatch (135#/95#)
30 Toes to Bar

From 20:00-30:00

30/24 Calorie Row
30 Power Snatch (165#/115#)
30 Toes to Bar

*8 Minute Cap Each Round

Monday, 3/1/21

Strength

3×12 Back Squats

WOD

For Time:
2-4-6-8-10-12-14-16-18-20
Dumbbell Step Ups (24”/20”)(50#/35#)
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups

Friday, 2/26/21

Strength

8 Minute EMOM:
3 Deadlifts @80%

WOD

For Time:
30 Deadlifts
30 Wall Balls
20 Power Cleans
30 Wall Balls
10 Squat Cleans
30 Wall Balls
*(185#/135#)
*(20#/14#)

Thursday, 2/25/21

WOD

8 Rounds:
2 Minute Max Calorie Assault Bike
2 Minute Rest

Wednesday, 2/24/21

WOD

“Ryan”
5 Rounds:
7 Muscle Ups
21 Burpees to Bar

Tuesday, 2/23/21

WOD

For Time:
40-30-20-10
Calorie Row
120’-90’-60’-30’
Dumbbell Overhead Walking Lunge (50#/35#)

Gymnastics Strength

3 Sets:
1 Minute Max Effort Strict Handstand Push Ups
1 Minute Rest

Monday, 2/22/21

WOD

12 Minute AMRAP:
3 Power Snatch (115#/85#)
6 Toes to Bar
9 Box Jumps (24”/20”)

Rest 3 Minutes

5 Minutes to Establish a 5 Rep Max Overhead Squat
*From the Ground

Friday, 2/19/21

Strength

8 Minute EMOM:
4 Deadlifts @75%

WOD

8 Minute AMRAP:
1k Row
50 Dumbbell Snatch (50#/35#)
30 Chest to Bar Pull Ups