Thursday, 4/1/21

WOD

“Not So Functional Fitness”
6 Minute Alternating EMOM:
15 Dumbbell Bench Press
20 Barbell Curls

1 Minute Transition

6 Minute Alternating EMOM:
15 Barbell Skull Crushers
20 Alternating Dumbbell Hammer Curls

1 Minute Transition

6 Minute Alternating EMOM:
15 Banded Tricep Push Downs
20 Alternating Dumbbell Renegade Rows

Wednesday, 3/31/21

Strength

3×10 Front Squats

WOD

For Time:
100 Wall Balls (20#/14#)
2,000m/1,800m Row

Tuesday, 3/30/21

WOD

For Time:
27-21-15-9
Deadlifts (155#/105#)
Bar Facing Burpees

Core Stability

Opposite Tabata For As Long As Possible:
L Sit Hold

Monday, 3/29/21

Strength

5×3 Push Jerks @70%

WOD

10 Minute AMRAP:
40/32 Calorie Bike
40 Box Jumps (24”/20”)
40 Dumbbell Hang Clean and Jerks (50#/35#)

 

Friday, 3/26/21

WOD

Open 21.3
For Time:
15 Front Squats
30 Toes to Bar
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Chest to Bar Pull Ups
15 Thrusters
Rest 1 Minute
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
(95#/65#)
*15 Minute Time Cap

Straight Into

Open 21.4
7 Minutes to Establish a Max On the Complex:
1 Deadlift
+
1 Clean
+
1 Hang Clean
+
1 Jerk

Thursday, 3/25/21

WOD

20 Minute EOMOM:
Odd Rounds: Calorie Row
Even Rounds: Calorie Bike

Wednesday, 3/24/21

WOD

For Time:
30-20-10
Calorie Assault Bike
Dumbbell Box Step Ups (50#/35#)(24”/20”)
Hand Release Push Ups

Tuesday, 3/23/21

Strength

3×10 Back Squats

WOD

8 Minute AMRAP:
1 Muscle Up
30 Double Unders
*Add 1 Muscle Up Every Round

Monday, 3/22/21

Strength

5×3 Push Jerk @65%

WOD

For Time:
Cash In: 1k Row
3 Rounds:
15 Hang Power Cleans
10 Shoulder to Overhead
(135#/95#)

Friday, 3/19/21

WOD

Open 21.2
For Time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
*(50#/35#)(24”/20”)
*20 Minute Time Cap