Thursday, 12/3/20

WOD

“Not So Functional Fitness”

4 Super Sets:
8 Bench Press
8 Dumbbell Renegade Rows (4 Each Arm)

4 Super Sets:
15 Dumbbell Front Raises
15 Dumbbell Lateral Raises

4 Sets:
21 Guns Bicep Curls

*8 Minute Stations

Wednesday, 12/2/20

WOD

For Time:
40 Box Jump Overs (24”/20”)
40 Handstand Push Ups
40/32 Calorie Bike
40 Handstand Push Ups
40 Box Jump Overs (24”/20”)

Accessory Work

3×10 Partner Hamstring Curls

Tuesday, 12/1/20

WOD

4 Minute AMRAP:
40 Ab Mat Sit Ups
30’ Dumbbell Walking Lunge (50#/35#)
Max Calorie Row

Rest 4 Minutes

4 Minute AMRAP:
30 Ab Mat Sit Ups
60’ Dumbbell Walking Lunge (50#/35#)
Max Calorie Row

Rest 4 Minutes

4 Minute AMRAP:
20 Ab Mat Sit Ups
120’ Dumbbell Walking Lunge (50#/35#)
Max Calorie Row

Monday, 11/30/20

Strength

Every 90 Seconds For 5 Sets:
2 Power Cleans + 2 Hang Squat Cleans + 2 Jerks

WOD

3 Rounds:
15 Clean and Jerks (135#/95#)
15 Bar Facing Burpees

Wednesday, 11/25/20

WOD

“Thanksgiving Sampler Platter”
For Time:
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
4 Rounds:
10 Handstand Push Ups
15 Kettlebell Swings (53#/35#)
3 Rounds:
15 Box Jumps (24”/20”)
15 Toes to Bar
2 Rounds:
20 Wall Balls (20#/14#)
30 Ab Mat Sit Ups
1 Round:
50 Burpees to Bar

Tuesday, 11/24/20

WOD

14 Minute AMRAP:
200m Run
10 Dumbbell Snatches (50#/35#)
50’ Handstand Walk or 3 Wall Walks
*Add 2 Dumbbell Snatches Every Round

Monday, 11/23/20

Strength

Reverse 3 Position Clean Complex
Every 90 Seconds For 8 Sets:
1 Deadlift + 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

WOD

For Time:
45 Thrusters (95#/65#)
45/36 Calorie Bike

Friday, 11/20/20

WOD

For Time:
From 0:00-10:00
30-20-10
Calorie Assault Bike
Toes To Rings
At 10:00
15-10-5
Bar Facing Burpees
Overhead Squats (135#/95#)

Thursday, 11/19/20

WOD

“Not So Functional Fitness”
Station 1:
Dumbbell Bench Press
Barbell Curls
Station 2:
Banded Tricep Push Down
Banded Lat Push Down
Station 3:
Standing Dumbbell Fly
Alternating Dumbbell Hammer Curl
Station 4:
Dumbbell Bent Over Row (Right Arm)
Dumbbell Bent Over Row (Left Arm)
*4 Minute Alternating Tabata at Each Station
*2 Minute Rest Between Stations

Wednesday, 11/18/20

WOD

3 Rounds:
800m Run
100’ Farmers Hold Walking Lunges (53#/35#)
30 Goblet Squats (30#/20#)