Wednesday, 2/12/20
WOD
For Time:
150/120 Calorie Row
*Every 2 Minutes: 12 Handstand Push Ups
Accessory Work
10 Minute Alternating EMOM:
Odd: 2 Right Arm Turkish Get Up
Even: 2 Left Arm Turkish Get Up
Tuesday, 2/11/20
WOD
For Time:
30/24 Calorie Bike Cash In
21-15-9
Thrusters (115#/85#)
Toes to Bar
30/24 Calorie Bike Cash Out
Monday, 2/10/20
Strength
3×6 Deadlift
WOD
8 Minute AMRAP:
50 Double Unders
15 Deadlifts (155#/105#)
10 Bar Facing Burpees
Friday, 2/7/20
WOD
8 Rounds:
8 Front Squats (135#/95#)
4 Bar Muscle Ups
Core Strength
9 Minute Alternating EMOM:
1: 40 Second Plank Hold
2: 30 Russian Twist
3: 20 Second Hollow Body Hold
Thursday, 2/6/20
WOD
12 Minute AMRAP:
30 Strict Handstand Push Ups
60 Dumbbell Snatch (50#/35#)
90/72 Calorie Bike
Tuesday, 2/4/20
WOD
5 Rounds:
1 Minute: Calorie Row
1 Minute: Burpee Box Jump (24″/20″)
1 Minute: Wall Balls (20#/14#)
1 Minute: Rest
*10 second transition between stations
Monday, 2/3/20
Strength
3×8 Deadlift
*Increase weight each set
WOD
For Time:
30-20-10
Toes to Bar
15-10-5
Power Cleans (165#/115#)
Wednesday, 1/29/20
WOD
3 Rounds:
50′ Handstand Walk
40 Wall Balls (20#/14#)
30 Dumbbell Hang Clean and Jerks (50#/35#)
20 Dumbbell Box Step Ups (24″/20″)
Tuesday, 1/28/20
WOD
5 Rounds:
3 Minute AMRAP:
15/12 Calorie Bike
15 Push Ups
15 Ab Mat Sit Ups
*Rest 3 Minutes
*Go up 5 Push Ups/Ab Mat Sit Ups every round
*Pick up where you left off every AMRAP