Thursday, 2/18/21

*Classes canceled due to inclement weather

Home WOD

4 Rounds:
60 Knees to Elbow
40 Step Ups
20 V Ups

Wednesday, 2/17/21

*Classes canceled due to inclement weather

Home WOD

15 Minute AMRAP
30 Odd Object Goblet Squats
30 Double Unders/Line Hops
30 Handstand Push Ups/Pike Push Ups
30 Double Unders/Line Hops

Tuesday, 2/16/21

*Classes canceled due to inclement weather

Home WOD

For Time:
Accumulate 5 Minutes in a Plank Hold
*Every 2 Minutes: 10 Burpees
*Start Workout With the 10 Burpees

Monday, 2/15/21

*Classes canceled due to inclement weather

Home WOD

Alternating Tabata:
Sit Ups
Alternating Lunges
Push Ups
Air Squats
*8 Rounds: 20 Seconds of Work and 10 Seconds of Rest

Friday, 2/12/21

Barbell Conditioning

3×10 Overhead Squats

WOD

10 Rounds:

3 Squat Snatch (135#/95#)

30 Double Unders

*15 Minute Time Cap

Thursday, 2/11/21

WOD

“Not So Functional Fitness”

Tabata (8 Sets At Each Station):

Barbell Curls

Dumbbell Hammer Curls

Dumbbell Seated Arnold Press

Banded Lat Pull Down

Banded Lat Push Down

Wednesday, 2/10/21

WOD

For Time:

50 Calorie Row

40 Dumbbell Box Step Ups (50#/35#)(24”/20”)

30 Wall Balls (30#/20#)

Rest 3 Minutes

30 Wall Balls (30#/20#)

40 Dumbbell Box Step Ups (50#/35#)(24”/20”)

50 Calorie Row

Tuesday, 2/9/21

WOD

For Time:
27-21-15-9
Dumbbell Shoulder to Overhead (50#/35#)
Pull Ups

Gymnastics Strength

3×15 Strict Ring Dips

Monday, 2/8/21

Strength
8 Minute EMOM:
5 Deadlifts @70%

WOD

10 Minute AMRAP:
30/24 Calorie Bike
30 Ab Mat Sit Ups
30 Front Squats
30 Deadlifts
*115#/85#

Friday, 2/5/21

Barbell Conditioning

3×10 Thrusters
*Rest 90 Seconds

WOD

For Time:
42 Wall Balls (20#/14#)
21 Power Snatches (95#/65#)
30 Wall Balls
15 Power Snatches
18 Wall Balls
9 Power Snatches