Thursday, 1/7/21

Strength

5×5 Bench Press

WOD

For Time:
5 Mile Assault Bike

Wednesday, 1/6/21

WOD
Every 2 Minutes Until Failure:
10/8 Calorie Row
10 Wall Balls
*Add 2 reps every 2 minutes

Gymnastics Strength

10×5 Strict Handstand Push Ups

Tuesday, 1/5/21

WOD

12 Minute AMRAP:
50 Double Unders
15 Deadlifts (205#/145#)
15 Chest to Bar Pull Ups

Core Strength

3 Sets:
10 Second Hollow Body Hold
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 Minute

Monday, 1/4/21

Strength

Every 2 Minutes For 4 Sets:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WOD

For Time:
30 Calorie Bike
30 Overhead Squats (95#/65#)
30 Bar Facing Burpees

Friday, 1/1/21

WOD

For Time:
Cash In: 2020m Row
Straight Into..
3 Rounds:
21 Wall Balls (20#/14#)
21 Toes to Bar

Wednesday, 12/30/20

WOD

18 Minute AMRAP:
30 Double Unders
10 Bar Facing Burpees
3 Clean and Jerks (185#/135#)
*2 Minutes Work/1 Minute Rest Intervals

Tuesday, 12/29/20

Gymnastics Strength

10×5 Tempo Ring Dips

WOD

5 Rounds:
20/16 Calorie Bike
60’ Dumbbell Walking Lunge (50#/35#)

Monday, 12/28/20

Strength

Every 90 Seconds For 5 Sets:
2 Power Snatch + 2 Hang Squat Snatch + 2 Overhead Squats

WOD

8 Minute AMRAP:
8 Pull Ups
10 Ab Mat Sit Ups
12 Kettlebell Swings (53#/35#)

Wednesday, 12/23/20

WOD

“12 Days of Christmas”
1 Muscle Up (Ring or Bar)
2 Thrusters (115#/85#)
3 Shoulder to Overhead (115#/85#)
4 Hang Power Cleans (115#/85#)
5 Deadlifts (115#/85#)
6 Handstand Push Ups
7 Toes to Bar
8 Box Jumps (24”/20”)
9 Wall Balls (20#/14#)
10 Pull Ups
11 Burpees to Bar
12 Calorie Machine (Rower or Bike)

Tuesday, 12/22/20

WOD

8 Rounds, 2 Minutes On/2 Minutes Rest:
300’ Shuttle Sprint
30 Double Unders
Max Calorie Assault Bike In Remaining Time