Saturday 200201

Partner ‘DT’
10 Rounds (5 rounds each)
P1. DT
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
(Men 155/women 105)
P2. Max Calorie Row
Score is total time and calories rowed

Friday 200131

10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-up
1-2-3- 4-5-6-7-8-9-10
Strict Pull-ups
20 Double-unders After Each Round

Thursday 200130

Strength:
Close Grip Bench Press
7 reps @ 75%
6 reps @ 80%
5 reps @ 85%
4 reps @ 90%
3 reps @ 95%
WOD:
3 Rounds For Time:
20 Russian Kettlebell Swings
20 Kettlebell Crush Push-ups
20 Alternating Kettlebell Snatch
20 Front Rack Kettlebell Reverse Lunges 10R/10L

Wednesday 200129

4 Rounds For Time
7 Overhead Squats*
7 Bar Facing Burpees
7 Hang Squat Cleans*
7 Bar Facing Burpees
7 Push Jerks*
7 Bar Facing Burpees
*(R1. 95/65, R2. 115/85, R3. 135/95, R4. 155/105)

Tuesday 200128

4 Rounds For Time:
Row 20 Calories
20 Alternating Kettlebell Clean & Press (55/35)
Row 20 Calories
20 Russian Kettlebell Swings (55/35)

Monday 200127

Strength:
20 minutes to work up to a heavy 3RM Back Squat
WOD:
10 minute AMRAP
4 Strict Chest To Bar Pull-ups
8 Hand Release Push-ups
12 Alternating Leg Box Step-ups (24/20)

Sunday 200126

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

Saturday 200125

Bulger
Ten rounds for time of:
Run 150 Meters
7 Chest to bar pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday 200124

30 minute AMRAP
8 DB Turkish Get-ups(alternate arms)(pick load, make it challenging)
12 Toes To Bar
24 Double-unders

Thursday 200123

For Time:
6 Rounds For Time:
Row 500 Meters
5 Squat Cleans (185/125)

Wednesday 200122

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

Tuesday 200121

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

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

Sunday 200119

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

Saturday 200118

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

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)

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

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

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

Sunday 200112

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

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

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

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)

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)

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

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)

Sunday 200105

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

Saturday 200104

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

Friday 200103

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

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)