Thursday, 10/22/20
WOD
1 Round Every 5 Minutes for 4 Rounds:
1k Bike
400m Run
1k Bike
400m Run
Wednesday, 10/21/20
WOD
8 Minute AMRAP:
1k Row
Max Wall Balls (20#/14#)
Rest 2 Minutes
8 Minute AMRAP:
1k Row
Max Burpees to Bar
Tuesday, 10/20/20
WOD
3 Rounds:
20 Sumo Deadlift High Pulls (95#/65#)
10 Box Jump Overs (30”/24”)
20 Chest to Bar Pull Ups
10 Box Jump Overs
Core Strength
5 Sets:
10 Hollow Rocks
20 Second Hollow Body Hold
*Rest 1 Minute
Monday, 10/19/20
Strength
3×10 Front Squats
WOD
10 Minute AMRAP:
12/10 Calorie Bike
3 Dumbbell Push Press (50#/35#)
*Add 3 Push Press Every Round
Friday, 10/16/20
Strength
5×5 Touch n Go Power Snatch
WOD
For Time:
400m Run
50 Hang Power Snatch (75#/55#)
400m Run
50 Dumbbell Step Ups (50#/35#)(24”/20”)
400m Run
Wednesday, 10/14/20
WOD
21-15-9
Thrusters (95#/65#)
Bar Facing Burpees
Pull Ups
Core Strength
20 Second Plank Hold
1 Minute Rest
40 Second Plank Hold
1 Minute Rest
60 Second Plank Hold
1 Minute Rest
*Continue adding 20 seconds until you cannot complete that round unbroken
Tuesday, 10/13/20
WOD
For Time:
25 Deadlifts (315#/225#)
5k Bike
25 Deadlifts (315#/225#)
Monday, 10/12/20
Strength
3×12 Front Squats
WOD
9 Minute AMRAP:
30 Double Unders
3 Toes to Bar
3 Handstand Push Ups
*Add 3 Toes to Bar and Handstand Push Ups Every Round
Friday, 10/9/20
Strength
5×5 Touch n Go Power Cleans
WOD
For Time:
30 Burpee Muscle Ups
*200m Run Every 5 reps