Monday, 12/21/20

Strength

Reverse 3 Position Snatch Complex
Every 90 Seconds For 5 Sets:
1 Snatch Grip Deadlift + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

WOD

9 Minute AMRAP:
15/12 Calorie Row
3 Squat Snatches (95#/65#)
*Add 3 Squat Snatches Every Round

Friday, 12/18/20

WOD

5 Rounds:
50 Double Unders
30’ Dumbbell Overhead Walking Lunge (50#/35#)
15 Toes to Bar
30’ Dumbbell Overhead Walking Lunge (50#/35#)

Thursday, 12/17/20

WOD

“Not So Functional Fitness”

Every 2 Minutes For 10 Minutes:
10 Bench Press

Every 2 Minutes For 10 Minutes:
Superset:
10 Dumbbell Skull Crushers
10 Dumbbell Tricep Kick Backs

Every 2 Minutes For 10 Minutes:
10 Eccentric Barbell Curls (3 Second Descent)

Wednesday, 12/16/20

WOD

For Time:
2k Row

Rest Until 15 Minutes

For Time:
1-10 Deadlifts (225#/155#)
*20 Air Squats After Each Round

Tuesday, 12/15/20

WOD

12 Minute AMRAP:
50/40 Calorie Bike
40 Kettlebell Shoulder to Overhead (35#/26#)
30 Burpee Box Jump Overs (24”/20”)

Core Strength

10 Minute EMOM:
Odd: 30 Second Plank Hold
Even: Max L Sit Hold

Monday, 12/14/20

Strength

3 Position Snatch Complex
Every 90 Seconds For 5 Sets:
1 Squat Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch

WOD

For Time:
21-15-9
Overhead Squats (115#/85#)
Chest to Bar Pull Ups

Friday, 12/11/20

WOD

10 Rounds:
300’ Shuttle Sprint
9 Wall Balls (30#/20#)
6 Strict Handstand Push Ups

Thursday, 12/10/20

WOD

“Not So Functional Fitness”
3 Minute EMOM:
10 Seated Arnold Press
3 Minute EMOM:
15 Seated Banded Lat Pull Down
3 Minute EMOM:
20 Alternating Dumbbell Hammer Curls (10 Each Arm)
3 Minute EMOM:
15 Seated Banded Row
3 Minute EMOM:
10 Dumbbell Pull Overs
3 Minute EMOM:
15 Banded Lat Push Down
*1 Minute Transition Between Stations

Wednesday, 12/9/20

WOD

Every 2 Minutes For 5 Rounds:
20 Dumbbell Snatches (50#/35#)
Max Effort Calorie Bike

Accessory Work

10 Minute EMOM:
Odd: 8 Lateral Box Step Ups (4 Each Leg)
Even: 8 Lateral Lunges (4 Each Leg)

Tuesday, 12/8/20

WOD

20 Minute AMRAP:
20 Push Ups
20 Ab Mat Sit Ups
10 Burpees to Bar
10 Toes to Bar
*30 Double Unders Every 2 Minutes