Thursday, 3/18/21
WOD
20 Minutes For Calories:
Max Row or Assault Bike
Wednesday, 3/17/21
WOD
5 Rounds:
300’ Shuttle Sprint
21 Air Squats
300’ Shuttle Sprint
12 Kettlebell Swings (50#/35#)
Tuesday, 3/16/21
WOD
For Time:
30 Toes to Bar
90’ Dumbbell Walking Lunge (50’s/35’s)
60/50 Calorie Row
90’ Dumbbell Walking Lunge (50’s/35’s)
30 Toes to Bar
Rest 3 Minutes
15 Toes to Bar
30’ Dumbbell Walking Lunge (50’s/35’s)
30/25 Calorie Row
30’ Dumbbell Walking Lunge (50’s/35’s)
15 Toes to Bar
Monday, 3/15/21
Strength
3×12 Overhead Squats
WOD
9 Minute AMRAP:
3 Hang Power Snatches (95#/65#)
3 Bar Facing Burpees
*Add 3 Reps Every Round
Friday, 3/12/21
WOD
Open Workout 21.1
For Time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
*15 Minute Time Cap
Wednesday, 3/10/21
WOD
For Time:
200m Run
30 Wall Balls
200m Run
25 Wall Balls
200m Run
20 Wall Balls
200m Run
15 Wall Balls
200m Run
*(20#/14#)
Tuesday, 3/9/21
Gymnastics Strength
7 Minute EMOM:
4 Muscle Ups
WOD
2 Minute AMRAP:
6 Bar Facing Burpees
3 Power Cleans (165#/115#)
Rest 1 Minute
3 Minute AMRAP:
12 Bar Facing Burpees
6 Power Cleans (165#/115#)
Rest 1 Minute
4 Minute AMRAP:
18 Bar Facing Burpees
9 Power Cleans (165#/115#)
Monday, 3/8/21
Strength
3×12 Front Squats
WOD
4 Rounds:
15/12 Calorie Bike
15 Toes to Bar
Friday, 3/5/21
WOD
5 Rounds:
15 Deadlifts
3 Bar Muscle Ups/6 Pull Ups
Straight Into…
4 Rounds:
12 Hang Power Cleans
3 Bar Muscle Ups/6 Pull Ups
Straight Into…
3 Rounds:
9 Thrusters
3 Bar Muscle Ups/6 Pull Ups
*(115#/85#)