Thursday, 7/8/21

Partner WOD

For Time:
200m Farmers Carry (53#/35#)
10-8-6-4-2 Sandbag Cleans (150#/100#)
*Alternate Rounds (You Go I Go)

Wednesday, 7/7/21

WOD

For Time:
1k Row
40 Dumbbell Overhead Walking Lunges (50#/35#)
30 Handstand Push Ups

Rest 3 Minutes

30 Handstand Push Ups
40 Dumbbell Overhead Walking Lunges (50#/35#)
1k Row

Tuesday, 7/6/21

WOD

15 Minute AMRAP:
20/16 Calorie Echo Bike
10 Burpee Box Jump Overs (30”/24”)

Midline Stability

Every 2 Minutes For 10 Minutes:
1 Minute Plank Hold

Monday, 7/5/21

WOD

“Hammer”
5 Rounds:
5 Power Cleans (135#/95#)
10 Front Squats
5 Push Jerks
20 Pull Ups
*Rest 90 Seconds After Each Round

Friday, 7/2/21

Strength

2×10 Overhead Squats
*Rest 3 Minutes

WOD

For Time:
20 Overhead Squats (115#/85#)
40 Wall Balls (20#/14#)
60 Toes to Bar
40 Wall Balls (20#/14#)
20 Overhead Squats (115#/85#)

Thursday, 7/1/21

WOD

“Not So Functional Fitness”
3 Super Sets (Every 3 Minutes):
20 Alternating Dumbbell Hammer Curls
20 Alternating Dumbbell Renegade Rows
3 Super Sets (Every 3 Minutes):
10 Barbell Curl Negatives (3 Second Descent)
20 Alternating Dumbbell Bent Over Rows
3 Super Sets (Every 3 Minutes):
15 Banded Hammer Curls
15 Banded Seated Rows

Wednesday, 6/30/21

WOD

For Time:
21-15-9
Burpees to Bar
Dumbbell Shoulder to Overhead (50#/35#)
Calorie Echo Bike

Core Stability

5 Sets, Every 2 Minutes:
Max L Sit Hold

Tuesday, 6/29/21

WOD

15 Minute AMRAP:
2 Front Squats (185#/135#)
2 Muscle Ups
20 Double Unders
4 Front Squats
4 Muscle Ups
40 Double Unders
*Add 20 Double Unders and 2 Front Squats/Muscle Ups Each Round

Monday, 6/28/21

Strength

8 Minute EMOM:
3 Hang Snatches

WOD

For Time:
60/50 Calorie Row
60 Dumbbell Snatches (50#/35#)
30/25 Calorie Row
30 Dumbbell Snatches

Friday, 6/25/21

Strength

2×15 Front Squats
*Rest 3 Minutes

WOD

3 Rounds:
400m Run
21 Toes to Bar
15 Thrusters (95#/65#)