Thursday, 3/4/21
WOD
8 Rounds, Every 2 Minutes for 16 Minutes:
100′ Sandbag Carry (150#/100#)
1 Rope Climb
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