Thursday, 4/15/21

WOD

Accumulate Max Time in Each Hold:
6 Minutes: Sandbag Bear Hug Hold (150#/100#)

Rest 2 Minutes

6 Minutes: Kettlebell Farmers Hold (70#/53#)

Rest 2 Minutes

6 Minutes: Plank Hold

*300’ Shuttle Sprint Every Time You Drop

Wednesday, 4/14/21

Strength

3×8 Front Squats

WOD

For Time:
30 Calorie Bike
30 Dumbbell Hang Power Cleans
20 Calorie Bike
20 Dumbbell Thrusters
10 Calorie Bike
10 Hang Clusters
*(50#/35#)

Tuesday, 4/13/21

WOD

10 Rounds:
8 Toes to Bar
12 Push Ups
16 Box Jump Overs (24”/20”)

Monday, 4/12/21

Strength

5×3 Snatches @65%
*Drop and Reset Each Rep

WOD

10 Minute AMRAP:
25 Power Snatches (95#/65#)
50/40 Calorie Row
25 Overhead Squats (95#/65#)
Max Calorie Row in Remaining Time

Friday, 4/9/21

WOD

For Time:
60 Double Unders
30 Wall Balls (30#/20#)
60 Double Unders
30 Strict Handstand Push Ups
60 Double Unders
30 Dumbbell Step Ups (50#/35#)(24”/20”)
60 Double Unders
30 Kipping Handstand Push Ups
60 Double Unders

Thursday, 4/8/21

WOD

3 Rounds:
600m Run
15 Sandbag Cleans Over Box (150#/100#)
*30” Box

Wednesday, 4/7/21

Strength

3×8 Back Squats

WOD

Death By…
Calorie Assault Bike
*Start at 2 calories and add 2 calories every minute until you cannot complete the amount of calories you are on in the minute

Tuesday, 4/6/21

WOD

5 Rounds:
21 Ab Mat Sit Ups
15 Calorie Row
9 Chest to Bar Pull Ups

Gymnastics

30’ Handstand Walk/2 Wall Walks
Rest 1 Minute
60’ Handstand Walk/4 Wall Walks
Rest 1 Minute
90’ Handstand Walk/6 Wall Walks

Monday, 4/5/21

Strength

5×3 Push Jerks @75%

WOD

5 Minute AMRAP:
40 Burpees to Bar
Max Clean and Jerks in Remaining Time

Rest 2 Minutes

5 Minute AMRAP:
20 Clusters
Max Burpees to Bar in Remaining Time
*(155#/105#)

Friday, 4/2/21

WOD

16 Minute AMRAP:
90 Double Unders
40 Toes to Bar
30 Strict Handstand Push Ups
20 Power Snatches (135#/95#)