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#)

Tuesday, 11/17/20

WOD

8 Minute AMRAP:
60/50 Calorie Row Cash In
AMRAP In Remaining Time of…
60 Double Unders
20 Dumbbell Snatch (50#/35#)

Gymnastics Strength

3×12 Strict Pull Ups

Monday, 11/16/20

Strength

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

WOD

For Time:
21-15-9-6-3
Strict Handstand Push Ups
Front Squats (115#/85#)

Friday, 11/13/20

WOD

For Time:
10 Bar Muscle Ups
20 Shoulder to Overhead
30 Hang Power Cleans
10 Bar Muscle Ups
30 Hang Power Cleans
20 Shoulder to Overhead
10 Bar Muscle Ups
(135#/95#)

Core Strength

10 Minute EMOM:
Odd: 40 Second Plank Hold
Even: 20 Second Hollow Body Hold

Thursday, 11/12/20

WOD

Every 3 Minutes For 21 Minutes:
1 Mile Assault Bike

Wednesday, 11/11/20

WOD

“Whitten”

5 Rounds:


22 Kettlebell Swings (70#/53#)

22 Box Jumps (24”/20”)
400m Run
22 Burpees
22 Wall Balls (20#/14#)

Tuesday, 11/10/20

WOD

8 Minute AMRAP:
100’ Farmers Carry (53#/35#)
10 Toes to Bar
*Add 1 Toes to Bar Every Rounds

Accessory Work

3 Super Sets:
10 Bulgarian Split Squats
10 Lateral Lunges

Monday, 11/9/20

Strength

3×10 Overhead Squats

WOD

For Time:
40-30-20-10
Calorie Row
20-15-10-5
Power Snatch (115#/85#)

Friday, 11/6/20

WOD

“Mary”
20 Minute AMRAP:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Or…

“Cindy”
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats