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 ...
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 ...
Sunday 1.17.21 WOD/OPEN GYM
WOD: Rowing Tosh 3 Rounds: 750m Row Rest 1:1 500m Row Rest 1:1 250m Row Rest 1:1
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)