Thursday, 5/27/21
WOD
“Not So Functional Fitness”
16 Minute Alternating EMOM:
1: 15 Dumbbell Bench Press
2: 15 Barbell Curls
3: 20 Banded Tricep Push Downs
4: 20 Banded Hammer Curls
Wednesday, 5/26/21
WOD
Every 4:00 For 4 Rounds:
18 Toes to Bar
100’ Dumbbell Overhead Walking Lunge (50#/35#)
300’ Shuttle Sprint
Tuesday, 5/25/21
WOD
10 Minute AMRAP:
15/12 Calorie Row
30 Double Unders
15/12 Calorie Bike
30 Double Unders
Core Strength
3 Sets: Max Effort Plank Holds
*Rest 1 Minute
Monday, 5/24/21
WOD
For Time:
30-20-10
Deadlifts (185#/135#)
Bar Facing Burpees
Straight Into
10-20-30
Thrusters (75#/55#)
Pull Ups
Friday, 3/21/21
Strength
3×5 Pause Overhead Squats
*3 Second Pause in the Bottom
WOD
For Time:
800m Run
80 Double Unders
40 Hang Power Snatches (75#/55#)
80 Double Unders
800m Run
Wednesday, 5/19/21
WOD
5 Minute AMRAP:
25/20 Calorie Bike
7 Bar Muscle Ups
Rest 5 Minutes
5 Minute AMRAP:
20/16 Calorie Bike
7 Bar Muscle Ups
Rest 5 Minutes
5 Minute AMRAP:
15/12 Calorie Bike
7 Bar Muscle Ups
Tuesday, 5/18/21
WOD
10 Minute AMRAP:
6 Burpee Box Jump Overs (24”/20”)
3-6-9-12 Etc…
Dumbbell Front Squats (50#/35#)
Core Conditioning
Tabata (8 Sets: :20 on/:10 rest):
Toes to Bar
Rest 2 Minutes
Tabata (8 Sets: :20 on/:10 rest):
Weighted Sit Ups
Monday, 5/17/21
Strength
5×3 Clean and Jerks @75%
*Drop and Reset Each Rep
WOD
For Time:
20/16 Calorie Row
20 Power Cleans
20/16 Calorie Row
20 Shoulder to Overhead
20/16 Calorie Row
20 Clean and Jerks
*(135#/95#)
Friday, 3/14/21
WOD
For Time:
400m Run
4 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
400m Run
2 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
400m Run
1 Round:
20 Pull Ups
40 Push Ups
60 Air Squats
400m Run