Thursday, 2/4/21
Strength
5×1 Bench Press
WOD
For Time:
3,000m Row
Wednesday, 2/3/21
WOD
4 Rounds:
400m Run
100’ Dumbbell Overhead Walking Lunge (50#/35#)
15 Chest To Bar Pull Ups
Core Stability
Opposite Tabata
8 Sets:
10 Second Hollow Body Hold
20 Second Rest
Tuesday, 2/2/21
WOD
3 Minute AMRAP:
25/20 Calorie Bike
Max Strict Handstand Push Ups
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Burpees to Bar
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Strict Handstand Push Ups
Rest 3 Minutes
3 Minute AMRAP:
25/20 Calorie Bike
Max Burpees to Bar
Monday, 2/1/21
WOD
For Time:
3-6-9-12-15
Toes to Bar
Box Jumps (30”/24”)
Squat Cleans (155#/105#)
*12 Minute Time Cap
Rest Til 18 Minutes, Then…
10 Minutes to Establish:
1 Rep Max Front Squat
Friday, 1/29/21
WOD
18 Minute AMRAP:
50 Double Unders
40 Wall Balls (20#/14#)
30 Calorie Bike
20 Thrusters (95#/65#)
10 Muscle Ups
2Josh Hardcastle and Cody Kelley
Seen by 68
Like
Comment
Thursday, 1/28/21
Strength
5×2 Bench Press
WOD
“Not So Functional Fitness”
12 Minute Alternating EMOM:
20 Dumbbell Hammer Curls
20 Banded Tricep Push Downs
20 Barbell Curls
20 Barbell Skull Crushers
Wednesday, 1/27/21
WOD
For Time:
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
21 Dumbbell Squats (50#/35#)
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
15 Dumbbell Squats (50#/35#)
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
9 Dumbbell Squats (50#/35#)
300’ Shuttle Sprint
50’ Dumbbell Walking Lunge (50#/35#)
Gymnastics Skill
4×60’ Handstand Walk
*Rest as needed between sets
Tuesday, 1/26/21
WOD
5 Rounds:
6 Power Snatches (135#/95#)
9 Toes to Bar
6 Clean and Jerks (135#/95#)
9 Toes to Bar
Monday, 1/25/21
Strength
12 Minute EOMOM:
1) 4 Back Squats @70%
2) 1 Front Squat @80%
3) 4 Back Squats @70%
4) 1 Front Squat @85%
5) 4 Back Squats @70%
6) 1 Front Squat @90%
WOD
As Many Calories As Possible:
2 Minute AMRAP:
12 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Rest 1 Minute
2 Minute AMRAP:
10 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Rest 1 Minute
2 Minute AMRAP:
8 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Rest 1 Minute
2 Minute AMRAP:
6 Burpee Box Jump Overs (24”/20”)
Max Calorie Row
Friday, 1/22/21
WOD
For Time:
15-12-9
Thrusters (95#/65#)
Pull Ups
Straight Into
12-9-6
Thrusters (115#/85#)
Chest to Bar Pull Ups
Straight Into
9-6-3
Thrusters (135#/95#)
Bar Muscle Ups