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#)
Friday, 1/26/18
Accessory Work
5×50′ OH Walking Lunge (95#/65#)
*Rest 1 minute after each set
WOD
14 Minute AMRAP:
7 Muscle Ups
30 Kb Snatches (53#/35#)
100 Double Unders
Thursday, 1/25/18
“Pick a Skill”
WOD
Teams of 2:
1,000 ft. Box Push (45#/35#)
*Partner Kb Farmers Hold (70#/53#)
Wednesday, 1/24/18
WOD
5 Minute AMRAP:
40/32 Calorie Bike
Max Thrusters (95#/65#)
Rest 5 Minutes
4 Minute AMRAP:
30/24 Calorie Bike
Max Thrusters (115#/85#)
Rest 4 Minutes
3 Minute AMRAP:
20/16 Calorie Bike
Max Thrusters (135#/95#)
Tuesday, 1/23/18
WOD
3 Rounds:
25 Chest to Bar Pull Ups
15 Burpee Box Jump Overs (24″/20″)
Core Strength
3×15 Weighted Hip Extensions
Monday, 1/22/18
Strength
Every 90 Seconds for 7:30 (5 Sets):
5 Overhead Squats
WOD
12 Minute AMRAP:
60 Calorie Row
45 Wall Balls (30#/20#)
30 Power Snatch (115#/85#)
Friday, 1/19/18
Gymnastics
Every 30 Seconds for 8 Minutes:
2 Ring Muscle Ups
WOD
7 Minute AMRAP:
15 Thrusters (95#/65#)
50 Double Unders
Wednesday, 1/16/18
WOD
12 Minute AMRAP:
50′ Single Arm Overhead Walking Lunge (53#/35#)
15 Toes 2 Bar
10 Burpees (to the bar)
Accessory Work
3×12 Glute Ham Raises
Tuesday, 1/16/18
WOD
5 Rounds (Every 4 Minutes):
12 Chest to Bar Pull Ups
15/12 Calorie Bike
18 Kb Snatch (53#/35#)