Thursday 1.21.21

WOD:

For 27 minutes:

Every 3 minutes

250/200m Row or 200m Run or 600m Bike

Then

In round 1: Do 60 Double Unders

In round 2: Do 25 Kettlebell Swings

In round 3: Do 16 Weighted Step Ups

Use Regular Kettlebell weight for both: (24kg/16kg)

Wednesday 1.20.21

WOD Warm UP:

Warm Up to WOD weight using the following Complex:

1 Power Clean + 1 Front Squat + 1 Jerk

 

WOD:

5-minute AMRAP

40/30 Calorie Row or Bike

20 Box Jump Overs

Then AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

(135/95)

5-minute Rest

5-minute AMRAP

30/24 Calorie Row or Bike

15 Box Jump Overs

Then AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

(155/105)

5-minute Rest

5-minute AMRAP

20/15 Calorie Row or Bike

10 Box Jump Overs

Then AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

(185/135)

Tuesday 1.19.21

WOD:

30-minute AMRAP

250m Row

30 Double Unders

10 Burpee Box Jumps Overs

 

Cash Out:

7 Set of:

Strict Presses or Handstand Push Ups

· 1 minute rest between sets

· Aim for straight sets across each set

Monday 1.18.21

10-minute WOD Prep:

5-4-3-2-1

Power Snatches + Overhead Squats

Or

Kettlebell Swings + Goblet Squats

· Use which ever movement you want to use in the following WOD

· Climb in weight if using barbell movements

 

WOD:

9-minute AMRAP

30 Power Snatches

30 Toes 2 Bar

30 Overhead Squats

4 minutes Rest

6-minute AMRAP

20 Power Snatches

20 Toes 2 Bar

20 Overhead Squats

2 minutes Rest

3-minute AMRAP

10 Power Snatches

10 Toes 2 Bar

10 Overhead Squats

(115/75)

We know Snatches and Overhead Squats are not everyone’s favorite. Feel free to Sub.

Power Snatch Sub: Kettlebell Swings

Overhead Squats Sub: Goblet Squats

Saturday 1.16.21

WOD: Barbell “Helton”

3 Rounds

800m Run

30 Squat Cleans

30 Burpees

Friday 1.15.21

SKILL/STRRNGTH:

7-minute Ladder

Unbroken Wall Balls

3-6-9-12-15-18..

Rest as needed between sets

 

WOD:

5 Rounds:

2-minute AMRAP

20 Reverse Lunges with Barbell Back Racked

Then AMRAP Strict Presses or Handstand Push Ups

(95/65)

1 minute Rest

Thursday 1.14.21

WOD:

30-20-10-20-30

Kettlebell Swings

Push Ups

Double Unders X 2

 

Cash Out:

3 rounds

15 Weighted Sit Ups

30 Ab Mat Sit Ups

Wednesday 1.13.21

SKILL/STRENGTH:

4 Rounds of:

5/5 Turkish Get Ups

10 Hollow Rock

· If you want to climb in weight…go for it

 

WOD:

21-minute AMRAP

Max Pull Ups

0-7 minutes

500m Row each break

7-14 minutes

250m Row each Break

14-21 minutes

150m Row Each Break

· Scored by number of pull up

Tuesday 1.12.21

SKILL/STRENGTH:

15 minutes to build to a heavy complex of

3 Deadlift + 2 Hang Cleans + 1 Jerk

 

WOD:

15-minute AMRAP

12 Box Jump Overs

12 Deadlifts

9 Barfacing Burpees

9 Hang Power Cleans

12 Toes 2 Bar or 6Bar Muscle ups

6 Push Jerks

(155/105)