Monday, 1/10/22
WOD
“Marston”
20 Minute AMRAP:
1 Deadlift (405#/285#)
10 Toes to Bar
15 Bar Facing Burpees
Friday, 1/7/22
WOD
For Time:
2-4-6-8-10
Wall Walks
Deadlifts (275#/185#)
20-40-60-80-100
Double Unders
Thursday, 1/6/22
Partner WOD
3 Rounds For Time:
Partner 1: 10/8 Calorie Bike
Partner 2: 10 Ab Mat Sit Ups
*Then Switch and Partner 1 does the sit ups and partner 2 does the bike
Partner 1: 20/16 Calorie Bike
Partner 2: 20 Ab Mat Sit Ups
*Then Switch and Partner 1 does the sit ups and partner 2 does the bike
Partner 1: 30/24 Calorie Bike
Partner 2: 30 Ab Mat Sit Ups
*Then Switch and Partner 1 does the sit ups and partner 2 does the bike
*40 Minute Time Cap
Wednesday, 1/5/22
WOD
“The Other Total”
For Max Load:
Power Clean
Bench Press
Overhead Squat
*12 Minutes at Each Lift
Tuesday, 1/4/22
WOD
15 Minute AMRAP:
10 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
20 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
30 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
*Continue to Add 10 Wall Balls Each Round
Friday, 12/31/21
WOD
21 Minute AMRAP:
21 Box Jump Overs (24”/20”)
21 Wall Balls (20#/14#)
21 Handstand Push Ups
21 Single Arm Dumbbell Hang Clean and Jerks (50#/35#)
Thursday, 12/30/21
Partner WOD
25 Minute AMRAP:
30 Ab Mat Sit Ups
300’ Farmers Carry (50#/35#)’s
*Switch After Partner Completes 600m Run
Wednesday, 12/29/21
WOD
5 Rounds:
30/24 Calorie Row
1 Round of DT
*Rest 2:00 Between Rounds
Round 1: (185#/135#)
Round 2: (165#/115#)
Round 3: (155#/105#)
Round 4: (135#/95#)
Round 5: (115#/85#)
Tuesday, 12/28/21
Strength
On the 2:00 for 5 Sets:
10-8-6-4-2
Barbell Thrusters
*Increase Weight Each Set
WOD
For Time:
30 Dumbbell Thrusters (50#/35#)
50/40 Calorie Echo Bike
150 Double Unders