Tuesday, 1/22/18
Gymnastics
8 Minute EMOM:
1 Legless Rope Climb
WOD
3 Rounds:
75 Double Unders
10 Power Cleans (185#/135#)
Monday, 1/21/19
Strength
Every 2 Minutes for 3 Sets:
2 Front Squats
WOD
“Assault Baseline”
For Time:
60 Calorie Assault Bike
50 Air Squats
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
Friday, 1/18/19
Strength
8 Minute EMOM:
3 Power Snatch
*Build up in weight each minute
WOD
Open 16.3
7 Minute AMRAP:
10 Power Snatch (75#/55#)
3 Bar Muscle Ups
Thursday, 1/17/19
WOD
Teams of 3
15 Rounds:
300′ Shuttle Sprint
200′ Farmers Carry (70#/53#)
100′ Sandbag Carry
*1:2 Work/Rest Ratio
Wednesday, 1/16/18
WOD
5 Minute AMRAP:
10 Wall Balls (20#/14#)
10/8 Calorie Bike
Rest 5 Minutes
5 Minute AMRAP:
20 Wall Balls (20#/14#)
20/16 Calorie Bike
Rest 5 Minutes
5 Minute AMRAP:
30 Wall Balls (20#/14#)
30/24 Calorie Bike
Tuesday, 1/15/19
WOD
For Time:
Cash In: 500m Row
3 Rounds:
10m Right Arm Dumbbell Overhead Walking Lunge (50#/35#)
12 Toes to Bar
10m Left Arm Dumbbell Overhead Walking Lunge (50#/35#)
12 Toes to Bar
Cash Out: 500m Row
Monday, 1/14/19
Strength
Every 2 Minutes for 3 Sets:
4 Back Squats
WOD
8 Minute AMRAP:
9 Deadlifts (225#/155#)
15 Ring Dips
21 Box Jumps (24”/20”)
Friday, 1/11/19
WOD
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
or
“Nasty Girls V2”
3 Rounds:
50 Pistols (Alternating 25 Each Leg)
7 Muscle Ups
10 Hang Power Cleans (175#/125#)
Wednesday, 1/9/19
Accessory Work
8 Minute EMOM:
Odd: 10 Bulgarian Split Squats
Even: 10 Single Leg RDL’s
WOD
For Time:
60 GHD Sit Ups
60 Hand Release Push Ups
30 Toes to Bar
30 Burpees to Bar