Thursday, 6/24/21
WOD
Bench Press
5-5-5-3-3-3-1-1-1
*Rest As Needed Between Sets
Wednesday, 6/23/21
WOD
2 Minute AMRAP:
10 Snatches (135#/95#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
8 Snatches (155#/105#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
6 Snatches (165#/115#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
4 Snatches (175#/125#)
Max Calorie Bike in Remaining Time
Rest 2 Minutes
2 Minute AMRAP:
2 Snatches (185#/135#)
Max Calorie Bike in Remaining Time
Tuesday, 6/22/21
WOD
For Time:
45 Wall Balls (20#/14)
45 Box Jumps (24”/20”)
30 Wall Balls
30 Box Jump Overs
15 Wall Balls
15 Burpee Box Jump Overs
Core Strength
3 Super Sets:
20 Weighted Sit Ups
20 Russian Twist
20 Second Hollow Body Hold
Monday, 6/21/21
Strength
8 Minute EMOM:
3 Hang Power Cleans
WOD
5 Rounds:
25/20 Calorie Row
16 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
*15 Minute Time Cap
Friday, 6/18/21
Strength
2×20 Back Squats
*Rest 3 Minutes
WOD
For Time:
4 Rounds:
30′ Kettlebell Front Rack Walking Lunges (53#/35#)
30 Push Ups
30′ Kettlebell Front Rack Walking Lunges (53#/35#)
30 Sit Ups
Thursday, 6/17/21
WOD
“Not So Functional Fitness”
Every 90 Seconds For 3 Rounds:
1: 15 Banded Lat Pull Downs
2: 21 Guns Barbell Curls
3: 15 Banded Lat Push Downs
4: 20 Alternating Dumbbell Hammer Curls (10 Each Arm)
5: 15 Banded Seated Rows
6: 20 Alternating Dumbbell Renegade Rows (10 Each Arm)
Wednesday, 6/16/21
Core Strength
3×10 Turkish Get Ups
*5 Each Arm
WOD
3 Minute AMRAP:
200m Run
In Remaining Time:
20 Double Unders
5 Shoulder to Overhead (185#/135#)
Rest 1 Minute
3 Minute AMRAP:
200m Run
In Remaining Time:
40 Double Unders
10 Shoulder to Overhead (155#/105#)
Rest 1 Minute
3 Minute AMRAP:
200m Run
In Remaining Time:
60 Double Unders
15 Shoulder to Overhead (115#/85#)
Tuesday, 6/15/21
WOD
18 Minute AMRAP:
75/60 Calorie Row
60 Wall Balls (20#/14#)
45 Toes to Bar
30 Dumbbell Step Ups (50#/35#)(24″/20″)
15 Muscle Ups
Monday, 6/14/21
Strength
10 Minute EMOM:
1 Snatch
WOD
“Ingrid”
10 Rounds:
3 Snatches (135#/95#)
3 Bar Facing Burpees
Friday, 6/11/21
Strength
3×5 Tempo Front Squats
*5 Second Descent
WOD
5 Rounds:
12 Hang Power Cleans
9 Shoulder to Overhead
6 Thrusters
*115#/85#