Friday, 3/14/21

WOD

For Time:
400m Run

4 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

400m Run

2 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats

400m Run

1 Round:
20 Pull Ups
40 Push Ups
60 Air Squats

400m Run

Thursday, 5/13/21

WOD

For Time:
75/60 Calorie Bike
600m Kettlebell Farmers Carry (53#/35#)
*Every time you drop on the farmers carry do an additional 5/4 calories on the bike after the farmers carry is completed.

Wednesday, 5/12/21

WOD

For Time:
100-75-50
Double Unders
20-15-10
Deadlifts (275#/185#)

Core Strength

3 Sets: Max Effort L Sit Hold
3 Sets: Max Effort Hollow Body Hold

Tuesday, 5/11/21

WOD

For Time:
1k Row
60 Wall Balls (20#/14#)
90’ Handstand Walk
30 Step Ups (50#/35#) (24”/20”)

Rest 5 Minutes

30 Step Ups (50#/35#) (24”/20”)
90’ Handstand Walk
60 Wall Balls (20#/14#)
1k Row

Monday, 5/10/21

Strength

5×3 Clean and Jerks @70%
*Drop and Reset Each Rep

WOD

10 Minute AMRAP:
15 Devil’s Press (53#/35#)
30 Toes to Bar

Friday, 3/7/21

Strength

3×5 Tempo Back Squats
*5 Second Descent

WOD

For Time:
11-9-7-5
Muscle Ups
Snatches (155#/105#)
*15 Minute Time Cap

Thursday, 5/6/21

WOD

“Not So Functional Fitness”
5 Supersets:
5 Bench Press
15 Banded Tricep Push Downs

4 Supersets:
15 Dumbbell Arnold’s Press
15 Dumbbell Lateral Raises

3 Sets:
Barbell 21 Guns

Wednesday, 5/5/21

WOD

4 Rounds:
1 Minute: Calorie Bike
1 Minute: Wall Balls (20#/14#)
1 Minute: Box Jumps (24”/20”)
1 Minute: Kettlebell Swings (53#/35#)
1 Minute: Rest

Tuesday, 5/4/21

WOD

For Time:
75 Toes to Bar
*200m Run+10 Burpees to Bar Every Time You Break

Monday, 5/3/21

Strength

5×3 Clean and Jerks @65%
*Drop and Reset Each Rep

WOD

For Time:
10 Calorie Row
10 Thrusters (115#/85#)
20 Calorie Row
20 Thrusters (95#/65#)
30 Calorie Row
30 Thrusters (75#/55#)