Tuesday, January 21, 2020

Wednesday 200122

Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps
Dead-lift
5 x 5 reps

Monday, January 20, 2020

Tuesday 200121

For Time:
Row 1000 Meters
200 Double-unders
100 Sit-ups
50 Burpees
Row 1000 Meters

Sunday, January 19, 2020

Monday 200120

Strength:
20 minutes work up to a heavy Clean & Jerk
WOD:
21 Clean & Jerks @ 65%
21 Push-ups
15 Clean & Jerks
15 Strict Ring Dips
9 Clean & Jerks
9 Strict Handstand Push-ups

Saturday, January 18, 2020

Sunday 200119

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 17, 2020

Saturday 200118

5 Rounds For Time
Run 200 Meters
20 Front Rack Lunges
20 Sit-ups
20 Push Presses
Men 75lbs/women 55lbs

Thursday, January 16, 2020

Friday 200117

Strength:
20 minutes to work up to a 6 rep Front Squat
 WOD:
15 minute AMRAP
10 Toes To Bar
5 Power Snatches (115/85)
15 Wall Balls (20/14)

Wednesday, January 15, 2020

Thursday 200116

5 Rounds
45 seconds Handstand Hold
15 seconds rest
45 seconds Max Rep Dead-lifts (205/115)
15 seconds rest
45 seconds Max Rep Ring Dips
15 seconds rest
45 seconds Max Rep Box Step-ups
15 seconds rest

Tuesday, January 14, 2020

Wednesday 200115

Strength:
Shoulder Press
3 x 6 reps
Weighted Pull-ups
3 x 6 reps
Increase weight on each set
WOD:
12 minutes (24 intervals) alternate between the two exercises
Tabata Strict Handstand Push-ups
Tabata Strict Pull-ups

Monday, January 13, 2020

Tuesday 200114

24 minute EMOM
Minute 1: Air Bike, 12 Calories
Minute 2: 12 Burpees
Minute 3: 25 Double-unders
Minute 4: 45 Second Plank Hold On Rings

Monday 200113

Strength:
20 minutes to work up to a heavy 6 Rep Back Squat.
WOD:
16 minute EMOM alternate each minute between the two exercises
Row 15/12 calories
6 Squat Cleans @ 65% of 1 RM

Saturday, January 11, 2020

Sunday 200112

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 10, 2020

Saturday 200111

Partner WOD
30 minute AMRAP
10 Power Cleans (135/95)
10 Russian Kettlebell Swings (70/55)
10 Box Jumps (24/20)
One partner completes a round while the other partner rests

Thursday, January 9, 2020

Friday 200110

24 minute AMRAP
40 Double-unders
10 Kettlebell Cleans to Reverse Lunge (pick weight, make it challenging)
5 Strict Pull-ups
10 Kettlebell Cleans to Reverse Lunge
5 Strict Ring Dips

Wednesday, January 8, 2020

Thursday 200109

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD:
For Time:
50-40-30-20-10
AbMat Sit-up
50 ft DB Walking Lunges (pick weight, make it challenging)

Tuesday, January 7, 2020

Wednesday 200108

Strength:
Back Squat
5 x 5 reps@ 75-85% of 1RM
WOD:
12 minute AMRAP
Row 15/12 Calories
15 Wall Balls (20/14)
15 Kettlebell Swings (70/55)

Monday, January 6, 2020

Tuesday 200107

Strength:
Power Cleans
5 x 3 reps
Front Squat
3 x 3 reps @ 85-90% of 1 RM
WOD:
Two Rounds For Time:
Air Bike 25/20 Calories
15 Box Jumps (30/24)
15 Strict Handstand Push-ups

Sunday, January 5, 2020

Monday 201016

Strength:
Dead-Lift
5 x 3 reps @ 85-90% of 1 RM
WOD:
Four Rounds For Time:
50 Double-unders
30 AbMat Sit-ups
30 Alternating Kettlebell Snatches (55/35)

Saturday, January 4, 2020

Sunday 200105

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 3, 2020

Saturday 200104

20 minute AMRAP
12 Goblet Squats (55/35)
9 Handstand Push-ups
6 Bar Muscle-ups

Thursday, January 2, 2020

Friday 200103

21-15-9 rep rounds for time:
Air Bike, Calories
Burpee Box Jump Overs (24/20)
Hang Power Cleans (135/95)

Wednesday, January 1, 2020

Thursday 200102

Strength:
Overhead Squat
5 x 3 reps
Increase weight on each set
WOD:
4 Rounds For Time:
30 Double-unders
15 Pull-ups
5 Snatches (135/95)