Monday, 12/7/20
Strength
Every 2 Minutes For 4 Sets:
1 Power Clean + 1 Squat Clean + 1 Front Squat
WOD
For Time:
500m/450m Row
12 Front Squats (185#/135#)
500m/450m Row
9 Front Squats
500m/450m Row
6 Front Squats
Friday, 12/4/20
WOD
9 Minute AMRAP:
15 Toes to Bar
10 Deadlifts (115#/85#)
5 Snatches (115#/85#)
Straight Into…
6 Minutes to Establish a 1 Rep Max Snatch
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#)