Thursday, 7/22/21
WOD
“Not So Functional Fitness”
3 Super Sets (1 Set Every 3 Minutes):
10 Bench Press
20 Banded Tricep Push Down
3 Super Sets (1 Set Every 3 Minutes):
20 Single Arm Dumbbell Bench Press
20 Dumbbell Tricep Kick Backs
*10 Each Arm
Tuesday, 7/20/21
WOD
12 Minute AMRAP:
30 Wall Balls (30#/20#)
15 Toes to Bar
30 Dumbbell Box Step Ups (50#/35#)(24”/20”)
15 Toes to Bar
Gymnastics Conditioning
6 Minute EMOM:
3 Wall Walks
Monday, 7/19/21
Strength
5 Sets, Every 90 Seconds:
3 Power Cleans + 2 Hang Squat Cleans + 1 Jerk
WOD
“Grettel”
10 Rounds:
3 Clean and Jerks (135#/95#)
3 Bar Facing Burpees
Friday, 7/16/21
Strength
2×10 Front Squats
*Rest 3 Minutes
WOD
For Time:
200m Run
15 Thrusters (75#/55#)
200m Run
15 Thrusters (95#/65#)
200m Run
15 Thrusters (115#/85#)
200m Run
15 Thrusters (135#/95#)
Thursday, 7/15/21
WOD
“Not So Functional Fitness”
Every 90 Seconds For 3 Rounds:
1: 20 Alternating Dumbbell Hammer Curls
2: 15 Bent Over Dumbbell Fly’s
3: 15 Barbell Curls
4: 15 Barbell Bent Over Rows
5: 15 Banded Hammer Curls
6: 10 Iron Scap ATYT
Wednesday, 7/14/21
WOD
For Time:
27 Calorie Echo Bike
27 Dumbbell Deadlifts (50#/35#)
9 Bar Muscle Ups
Rest 2 Minutes
21 Calorie Echo Bike
21 Dumbbell Deadlifts (50#/35#)
7 Bar Muscle Ups
Rest 90 Seconds
15 Calorie Echo Bike
15 Dumbbell Deadlifts (50#/35#)
5 Bar Muscle Ups
Rest 1 Minute
9 Calorie Echo Bike
9 Dumbbell Deadlifts (50#/35#)
3 Bar Muscle Ups
Tuesday, 7/13/21
WOD
20 Minute AMRAP:
10-20-30-40-50 Etc…
Ab Mat Sit Ups
Push Ups
Walking Lunges
*Every 2 Minutes: 30 Double Unders/45 Single Unders
Monday, 7/12/21
Strength
5 Sets, Every 90 Seconds:
3 Power Snatches + 2 Hang Squat Snatches + 1 Overhead Squat
WOD
For Time:
100/80 Calorie Row
50 Overhead Squats (135#/95#)
Friday, 7/9/21
Strength
2×10 Back Squats
*Rest 3 Minutes
WOD
For Time:
1 Round:
600m Run
30 Wall Balls (20#/14#)
30 Toes to Bar
2 Rounds:
400m Run
15 Wall Balls
15 Toes to Bar
3 Rounds:
200m Run
10 Wall Balls
10 Toes to Bar
*20 Minute Time Cap