Friday, 2/9/18
WOD
18 Minute AMRAP:
18 Calorie Row
15 Wall Balls (20#/14#)
12 Db Snatches (50#/35#)
9 Toes to Bar
Thursday, 2/8/18
“Pick a Skill”
WOD
1:00 Max Effort Bench Press (135#/95#)
2:00 Rest
1:00 Max Effort Bench Press (155#/105#)
2:00 Rest
1:00 Max Effort Bench Press (185#/125#)
2:00 Rest
1:00 Max Effort Back Squat (185#/125#)
2:00 Rest
1:00 Max Effort Back Squat (225#/155#)
2:00 Rest
1:00 Max Effort Back Squat (275#/185#)
Wednesday, 2/7/18
WOD
4 Rounds:
50 Double Unders
10m Right Arm Overhead Walking Lunge (50#/35#)
15 Handstand Push Ups
10m Left Arm Overhead Walking Lunge (50#/35#)
Core Stability
4 x 1:00 on/1:00 off:
Plank Holds
Tuesday, 2/6/18
Gymnastics
3×18 Chest to Bar Pull Ups
*Rest 90 seconds after each set
WOD
8 Minute AMRAP:
3-6-9-12 etc…
Deadlifts (185#/135#)
*10/8 Calorie Bike after each round
Monday, 2/5/18
Strength
Every 90 Seconds for 5 Sets:
3 Squat Cleans
*Drop from the top
WOD
5 Rounds:
10 Thrusters (115#/85#)
15 Bar Facing Burpees
*15 minute time cap
Friday, 2/2/18
Barbell Cycling
10 Minute Alternating EMOM:
Odd: 30 Double Unders
Even: 6 Touch N Go Power Snatch
WOD
7 Minute AMRAP:
12 Overhead Squats (95#/65#)
4 Bar Muscle Ups
Wednesday, 1/31/18
WOD
For Time:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24″/20″)
45 Wall Balls (30#/20#)
10 Burpee Box Jump Overs (24″/20″)
Tuesday, 1/30/18
WOD
3 Rounds:
30 Calorie Row
21 KB Swings (53#/35#)
12 Chest to Bar Pull Ups
Core Stability
Opposite Tabata (:10 on/:20 off)
L-Sit Hold
Monday, 1/29/18
Strength
Every 90 Seconds for 7:30 (5 Sets):
5 Front Squats
WOD
8 Minute AMRAP:
15 Handstand Push Ups
5 Power Cleans (185#/135#)