Thursday, 10/8/20
WOD
For Time:
250/200 Calorie Row
*Tabata intervals until calories are completed
Wednesday, 10/7/20
WOD
3 Rounds:
25/20 Calorie Bike
100’ Dumbbell Walking Lunge (50#/35#)
*10/8 Calorie penalty every time you break on the lunges
Strength
10 Minute EMOM:
3 Bench Press
Tuesday, 10/6/20
WOD
15 Minute AMRAP:
9 Power Snatch (155#/105#)
15 Toes to Bar
21 Box Jumps (24”/20”)
Monday, 10/5/20
Strength
3×15 Front Squats
WOD
For Time:
1k Row
50 Kettlebell Push Press (35#/26#)
1k Row
Friday, 10/2/20
Strength
4×1 Clean and Jerk
WOD
For Time:
120 Double Unders
15 Clean and Jerks
15 Bar Muscle Ups
15 Clean and Jerks
15 Bar Muscle Ups
15 Clean and Jerks
120 Double Unders
*(135#/95#)
Thursday, 10/1/20
WOD
4 Rounds For Calories:
50 Second Bike
10 Second Rest
40 Second Bike
20 Second Rest
30 Second Bike
30 Second Rest
20 Second Bike
40 Second Rest
10 Second Bike
50 Second Rest
Wednesday, 9/30/20
WOD
4 Rounds:
25/20 Calorie Row
25 Wall Balls (20#/14#)
Gymnastics Strength
10 Minute EMOM:
3 Tempo Strict Pull Ups
*3 Second Descent
Tuesday, 9/29/20
WOD
3 Minute AMRAP:
10 Bar Facing Burpees
10 Bar Facing Burpees
10 Deadlifts (185#/135#)
10 Toes to Bar
Rest 2 Minutes
5 Minute AMRAP:
20 Bar Facing Burpees
20 Deadlifts (185#/135#)
20 Toes to Bar
Rest 2 Minutes
7 Minute AMRAP:
30 Bar Facing Burpees
30 Deadlifts (185#/135#)
30 Toes to Bar
Monday, 9/28/20
Strength
3×10 Back Squats
WOD
“Strict Handstand Push Up Biathlon”
For Time:
400m Run
18 Strict Handstand Push Ups
400m Run
15 Strict Handstand Push Ups
400m Run
12 Strict Handstand Push Ups
*200m run every time you break a set of strict handstand push ups
*15 minute time cap
Friday, 9/25/20
Strength
4×2 Clean and Jerks
*Drop and Reset Each Rep
WOD
“Backwards Elizabeth”
9-15-21
Ring Dips
Squat Cleans (135#/95#)