Sunday 200301

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

Saturday 200229

3 Person Team WOD
3 Rounds For Time And Reps:
Teammate 1:Row 500 Meters (timer)
Teammate 2:AMRAP of Cindy
        5 pull-ups
        10 Push-ups
        15 Air Squats
Teammate 3: AMRAP of Bear Complex (95/65)
        Power Clean-Front Squat-Overhead Press-Back Squat-Overhead Press

Friday 200228

3 Rounds For Time:
10 Ring Pull Ups
10 Alternating KB Hang Clean & Push Press (55/35)
15 Push Ups
20 Russian KB Swings (55/35)
20 Wall Balls (20/14)

Thursday 200227

Strength:
Death By Power Snatch
Rx(135/95) masters(115/85) scaled (95/65)
WOD:
12 minute AMRAP
30 Double-unders (scale 90 singles)
10 Burpee Box Jump Overs (24/20)

Wednesday 200226

Strength:
Death By Hang Power Cleans
Rx(135/95) masters(115/85) scaled (95/65)
WOD:
3 Rounds For Time:
Row 300 Meters
8 Dead-lifts (205/125)
12 DB Thrusters (pick weight, make it challenging)
16 Toes To Bar

Tuesday 200225

5 Rounds For Time On Each Round
21 Kettlebell Swings (55/35)
15 Box Jumps (24/20)
9 Chest To Bar Pull-ups
Rest 2 minutes between rounds

Monday 200224

Strength:
Pause Front Squat
6 sets x 3 reps
3 count down - 3 count pause
Increase weight 5-10 lbs each set
WOD:
3 Rounds For Time:
Single Arm DB Overhead Walking Lunge, 30 feet (50/35)
15 Hand Release Push-ups
Single Arm DB Overhead Walking Lunge, 30 feet
Row 250 Meters

Sunday 200223

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

Saturday 200222

Partner 1 :
Row 750 Meters
Partner 2:
12 Alternating DB Snatches
24 DB Goblet Split Squats (12 Right leg forward, 12 Left leg forward)
Switch
Partner 1:
Row 500 Meters
Partner 2:
10 Alternating DB Snatches
20 DB Goblet Split Squats
Switch
Partner 1:
Row 250 Meters
Partner 2:
8 Alternating DB Snatches
16 DB Goblet Split Squats
Men: 50lbs DB Women: 35lbs DB

Friday 200221

6 Sets
3 minutes to complete:
Air Bike 15 calories
12 Toes To Bar
Max Rep Squat Cleans (155/105)
Rest 1 minute between sets

Thursday 200220

Strength:
Dumbbell Bench Press
5 x 8 reps
Increase weight on each set
WOD:
For Time:
5-10-15-20
Pull-ups
10-15-20-25
Push-ups
15-20-25-30
Double-unders

Wednesday 200219

5 Rounds For Time
3 Back Squats @ 75% of 1 RM
1 Round of Dumbbell ‘DT’ (Pick weight. Make it challenging)
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks

Tuesday 200218

For Time:
40-30-20-10
Calorie Row
12-9-6-3
Ring Muscle-ups

Monday 200217

3 Rounds For Time
Air Bike 1000 Meters
15 Hang Squat Cleans (135/95), masters(115/85)
30 Push-ups

Sunday 200216

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

Saturday 200215

Partner WOD
For Time Complete 5 Alternating Sets Each:
20 Wall Balls (20/14)
20 Plate Ground to Overhead (45/35)
20/15 Calorie Row

Partner 1 performs an entire set as fast as possible
Partner 2 performs an entire set as fast as possible

Friday 200214

4 Rounds For Time:
12 Hang Power Cleans To Alternating Leg Reverse Lunge( 95/65)
12 Knees To Elbows
24 Double-unders

Thursday 200213

For Time
500-400-300-200-100
Meter Rows
20 Russian Kettlebell Swings (55/35)
20 Push-ups

Wednesday 200212

20 minute EMOM
Minute 1: Air Bike, Max Calories
Minute 2: Max Rep Thrusters (95/65)
Minute 3: Max Rep Pull-ups
Minute 4: Rest

Tuesday 200211

Strength:
Close Grip Bench Press
7 x 5 reps @ 75% of 1 RM
WOD:
7 minutes:
Max Rep Burpees to a target 6 inches above max reach.

Monday 200210

Strength:
20 minutes to work up to a heavy 3 rep Dead-lift
WOD:
3 Rounds For Time
Row, 15 Calories
15 Good Mornings (65/45)
30 AbMat Sit-ups

Sunday 200209

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

Saturday 200208

‘Wood’
5 Rounds For Time
Run 400 Meters
10 Burpee Box Jumps (24/20)
10 Sumo Dead-lift High Pulls (95/65)
10 Thrusters (95/65)
Rest 1 minute

Friday 200207

20 minute AMRAP
30 Double-unders
20 Toes To Bar
10 Hang Squat Cleans (135/95)

Thursday 200206

3 Rounds For Time:
Row 500 Meters
25 Bar Facing Burpees
25 Hang Power Snatch (75/55)

Wednesday 200205

Strength:
Back Squat
4 x 10 reps @65-70% of 1RM
WOD:
30-20-10
Medicine Ball Cleans-Wall Balls (20/14)
Medicine Ball Sit-ups

Tuesday 200204

Strength:
Close Grip Bench Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time
10 Renegade Rows (2 push-ups)(pick weight)
25 ft Handstand Walk (3 Wall Climbs)
10 Strict Pull-ups
25 ft Handstand Walk

Monday 200203

Strength:
15 minutes to work up to a heavy 3 rep Thruster
WOD:
4 Rounds For Time:
Run 100 Meters
9 Clusters (Squat Clean Thruster) @ 70% of today’s 3 rep thruster
3 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 muscle-up)

Sunday 200202

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