Tuesday 12.1.20
Core Work: 3 Rounds: 1-minute Bird Dogs 1-minute Single Leg Glute Bridges 30 sec Side Plank Right 30 sec Side Plank Left WOD: 18-minute AMRAP 20/15 Cal Schwinn or Row (15/12 Calorie Assault) 12 Hang Power Cleans 9 Burpee Box Jump Overs RX: (115/85) (30”/24”)
Monday 11-30-20
Strength: Strict Presses 5,4,3,2,1,1,1 · Adding weight each set. Let’s see where we can get WOD: (20-minute time cap) 80 Double Unders 40 Wall Balls 20 Toes 2 Bar 60 Double Unders 30 Wall Balls 15 Toes 2 Bar 40 Double Unders 20 Wall Balls 10 Toes 2 Bar
Sunday Suggested WOD or Open Gym 11.29.2020
Suggested WOD (Even if you are doing open gym, please sign up on MindBody) 10,000m/8,000m Meter Bike or 4,000m/3,000m Row · Every 2 minutes, starting at 3,2,1 Go….10 Burpees
Saturday 11.28.2020
WOD: 20/15 Calorie Row, 10 Hang Squat Cleans 20/15 Calorie Row, 9 Hang Squat Cleans 20/15 Calorie Row, 8 Hang Squat Cleans 20/15 Calorie Row, 7 Hang Squat Cleans 20/15 Calorie Row, 6 Hang Squat Cleans 20/15 Calorie Row, 5 Hang Squat Cleans 20/15 Calorie Row, 4 Hang Squat Cleans 20/15 Calorie Row, 3 Hang ...
Friday 11.27.2020
WOD: 15 minute AMRAP Muscle Ups · Every 3 minutes, starting with 3,2,1 Go: 300m/250m Row + 6 burpees Over Rower · Athlete may stop at 30 Muscle Ups 5-minute Rest 10-minute AMRAP 10 Deadlifts (225/155) 15 Handstand Push Ups Short Short Loop Then… 1 mile Jog
HAPPY THANKSGIVING! 11.26.2020
“Thanksgiving Sampler” 5 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats Then… 4 Rounds: 8 Handstand Push Ups 15 Kettlebell Swings Then… 3 Rounds of: 15 Box Jumps 10 Toes 2 Bar Then.. 2 Rounds of 20 Wall Balls 25 Sit Ups Then 1 Round of: 50 Burpees
Wednesday 11.25.2020
Skill / Strength: 5 Sets every 2 minutes 1 Power Cleans + 3 Front Squats + 1 Jerk · Add weight each Round · Your last weight should be heavier than the last weight you plan to use in the WOD WOD: 3-minute AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks (135/95) ...
Monday 11/23/2020
Strength: Back Squats 5 at 75% of Base Weight 3 at 85% of Base Weight Max Effort at 95% of Base Weight WOD: 20-minute AMRAP 30/24 Calorie Row 30 Wall Balls 30 Alternating Dumbbell Snatches
Sunday WOD or OPEN GYM 11.22.2020
You can do the suggested WOD or OPEN GYM (be sure to sign up on on mindbody) WOD: (40-minute AMRAP) 400m Run 20 Kettlebell Swings 20 Single Kettlebell Box Step Ups (10 Left/10 Right) 20 Kettlebell Drags 100m Single Arm Kettlebell Overhead Carry, switch at 50m