Tuesday, 1/8/18
WOD
4 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65#)
Rest 4 Minutes
4 Minute AMRAP:
15/12 Calorie Row
10 Power Snatch (115#/85#)
Rest 4 Minutes:
4 Minute AMRAP:
15/12 Calorie Row
5 Power Snatch (135#/95#)
Monday, 1/7/19
Strength
Every 2 Minutes for 3 Sets:
4 Front Squats
WOD
3 Rounds:
300m Run
50 Double Unders
15 Thrusters (95#/65#)
Friday, 1/4/19
WOD
For Time:
10-1 Bar Facing Burpees
1-10 Overhead Squats (135#/95#)
Gymnastics/Core Strength
10 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 2 Turkish Get Ups (1 Each Arm)
Thursday, 1/3/19
WOD
5×1 Strict Press
5×1 Push Press
5×1 Push/Split Jerk
*Increase weight each set
Wednesday, 1/2/19
WOD
18 Minute AMRAP:
50 Calorie Row
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Dumbbell Snatches (50#/35#)
Tuesday, 1/1/19
Partner WOD
For Time:
150 Wall Balls (30#/20#)
*Every Minute on the minute 10/8 Calorie Bike
*Alternate every minute
Monday, 12/31/18
Strength
Every 2 Minutes for 3 Sets:
6 Back Squats
WOD
10 Rounds:
9 Kettlebell Swings (53#/35#)
6 Handstand Push Ups
3 Bar Muscle Ups
Friday, 12/28/18
WOD
For Time:
75/60 Calorie Row
100′ Dumbbell Front Rack Walking Lunge (50#/35#)
75 Burpees to Bar
100′ Dumbbell Front Rack Walking Lunge (50#/35#)
Thursday, 12/27/18
WOD
8 Minute AMRAP:
15 Power Snatch (95#/65#)
50 Double Unders
Core Strength
9 Minute EMOM:
Minute 1: 15 V Ups
Minute 2: 30 Russian Twist
Minute 3: 45 Second Plank Hold
Wednesday, 12/26/18
Strength
Every 2 Minutes for 3 Sets:
6 Front Squats
WOD
For Time:
Cash In: 1k Bike
21-15-9
Wall Balls (30#/20#)
Chest to Bar Pull Ups
Cash Out: 1k Bike