Thursday, 1/21/21
Strength
5×3 Bench Press
WOD
For Time:
50/40 Calorie Bike
Rest 2 Minutes
40/32 Calorie Bike
Rest 90 Seconds
30/24 Calorie Bike
Rest 1 Minute
20/16 Calorie Bike
Rest 30 Seconds
10/8 Calorie Bike
Wednesday, 1/20/21
Barbell Conditioning
3×10 Touch N Go Power Cleans
WOD
For Time:
10-1 Bar Facing Burpees
*2 Power Cleans (225#/155#) After Each Round
Tuesday, 1/19/21
WOD
For Time:
50/40 Calorie Row
125 Double Unders
75 Toes to Bar
125 Double Unders
50/40 Calorie Row
Monday, 1/18/21
Strength
12 Minute EOMOM:
1) 6 Back Squats @60%
2) 2 Front Squats @70%
3) 6 Back Squats @60%
4) 2 Front Squats @75%
5) 6 Back Squats @60%
6) 2 Front Squats @80%
WOD
8 Minute AMRAP:
10 Handstand Push Ups
10 Dumbbell Box Step Ups (50#/35#)(24”/20”)
*Add 10 Reps Every Round
Friday, 1/15/21
Barbell Conditioning
3×10 Touch N Go Power Snatches
*Rest 90 Seconds
WOD
For Time:
30 Muscle Ups or 60 Pull Ups
*300’ Shuttle Sprint Every Time You Break
Thursday, 1/14/21
Strength
5×4 Bench Press
WOD
“Not So Functional Fitness”
12 Minute Alternating EMOM:
1: 10 Right Arm Renegade Rows
2: 10 Left Arm Renegade Rows
3: 10 Right Arm Dumbbell Tricep Extensions
4: 10 Left Arm Dumbbell Tricep Extensions
Wednesday, 1/13/21
WOD
5 Minute AMRAP:
10/8 Calorie Bike
10 Toes to Bar
10 Thrusters (95#/65#)
Rest 5 Minutes
5 Minute AMRAP:
20/16 Calorie Bike
20 Toes to Bar
20 Thrusters (95#/65#)
Rest 5 Minutes
5 Minute AMRAP:
30/24 Calorie Bike
30 Toes to Bar
30 Thrusters (95#/65#)
Tuesday, 1/12/21
WOD
3 Rounds:
20 Deadlifts (225#/155#)
20 Box Jumps (30”/24”)
Gymnastics Strength
10×5 Strict Pull Ups
Monday, 1/11/21
Strength
12 Minute EOMOM:
1) 8 Back Squats @50%
2) 3 Front Squats @60%
3) 8 Back Squats @50%
4) 3 Front Squats @65%
5) 8 Back Squats @50%
6) 3 Front Squats @70%
WOD
For Time:
33-27-21-15-9
Calorie Row
Hand Release Push Ups
*12 Minute Time Cap
Friday, 1/8/21
WOD
3 Rounds:
50’ Right Arm Dumbbell Overhead Walking Lunge
30 Toes to Bar
50’ Left Arm Dumbbell Overhead Walking Lunge
30 Dumbbell Snatches
*(50#/35#)