Wednesday, September 30, 2020
Thursday 201001
Shoulder Press
5 x 3 reps AHAP
WOD:
9 minute AMRAP
36 Double-unders
9 Strict Handstand Push-ups
Tuesday, September 29, 2020
Wednesday 200930
Every 5 minutes for 25 minutes
Air Bike 1,000 Meters
WOD 2:
3 Rounds For Time
8 Back Squats (225/155)
12 Renegade Rows (pick DB weight)
Monday, September 28, 2020
Tuesday 200929
10 Strict Chest To Bar Pull-ups
20 Medicine Ball Sit-ups
30 KB Goblet Squats (55/35)
Row 40 Calories
Sunday, September 27, 2020
Friday, September 25, 2020
Thursday, September 24, 2020
Friday 200925
3 minute Max Calorie Row
Then,
3 Rounds
9 Dead-lifts (225/155)
15 Ring Pulls/Rows
100 Meter KB Suitcase Carry (55/35) switch hands @ 50 meters
Wednesday, September 23, 2020
Thursday 200924
Every 2 minutes for 20 minutes
2 Power Cleans + 2 Push Jerks (pick load. make it challenging)
WOD:
5 Rounds:
45 seconds: Max Rep Double-unders
Rest 15 seconds
45 seconds: Max Rep Sit-ups
Rest 15 seconds
Tuesday, September 22, 2020
Monday, September 21, 2020
Sunday, September 20, 2020
Monday 200921
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
5-10-15-20-15-10-5
Ring Push-ups
Kettlebell Swings (55/35)
Friday, September 18, 2020
Saturday 200919
Run 800 Meters
40 Overhead Squats (95/65)
40 Burpees
40 Wall Balls (20/14)
160 Double-unders
Thursday, September 17, 2020
Friday 200918
Air Bike, 12 Calories
12 Alternating KB Clean & Push Press (55/35)
12 Alternating KB Goblet Lunges (55/35)
Wednesday, September 16, 2020
Thursday 200917
7 Dead-lifts (225/155)
100 Meter Single Arm KB Overhead Carry (50m- switch arms)
Tuesday, September 15, 2020
Wednesday 200916
Every 3 minutes for 15 minutes
Row 250 Meters
WOD 2:
4 Rounds For Time
10 Strict Pull-ups
10 Toes To Bar
10 Squat Cleans (95/65)
Monday, September 14, 2020
Tuesday 200915
15 minutes to work up to a heavy Snatch Balance
WOD:
10 minute Ascending Ladder AMRAP/AMREP
3-6-9-12-14-15...
Hang Power Snatch (95/65)
Ring Dips
Box Jumps (30/24)
Sunday, September 13, 2020
Monday 200914
20 minutes to establish a 1 RM Front Squat
WOD:
3 Rounds For Time:
20 Sit-ups
15 Pull-ups
10 Front Rack Reverse Lunges (95/65)
Friday, September 11, 2020
Saturday 200912
4 Rounds For Time:
100 Meter Farmers Carry (70/55)
Max Rep Double-unders
Max Rep Ring Push-ups
Thursday, September 10, 2020
Friday 200911
20 minutes to establish a 1 RM Power Snatch
WOD:
21-15-9 rep rounds for time:
Power Snatch (95/65)
Overhead Squats (95/65)
Wednesday, September 9, 2020
Thursday 200910
For Time:
Row 2000 Meters
Rest 8 minutes
Then,
WOD 2:
3 Rounds For Time
12 Lateral Burpees Over Barbell
15 Push Presses (115/75)
21 Box Jumps (24/20)
Tuesday, September 8, 2020
Wednesday 200909
Run 400 Meters
7 Chest To Bar Pull-ups
14 Front Squats (135/95)
21 Medicine Ball Sit-ups (20/14)
Monday, September 7, 2020
Tuesday 200908
20 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
For Time:
30 Clean & Jerks @ 50% of 1 RM
Sunday, September 6, 2020
Monday 200907
Labor Day Class Will Be At 9:00A
Tabata Air Bike, Calories
Rest 1 minute
Tabata Dead-lift (165/115)
Rest 1 minute
Tabata Bench Press (135/95)
Rest 1 minute
Tabata Box Jumps (24/20)
Friday, September 4, 2020
Saturday 200905
Partner WOD
10 Rounds For Time (5 rounds each):
12 Toes To Bar
9 Hang Power Clean & Jerks (135/95)
Row 250 Meters
One person working at a time
Thursday, September 3, 2020
Friday 200904
Strength:
6 minute EMOM
5 Dead-Lifts (255/175)
WOD:
16 minute AMRAP
100 Meter KB Suitcase Carry (switch hands @ 50m)
24 Russian KB Swings
18 KB Box Step-ups (20”-everyone)
Wednesday, September 2, 2020
Thursday 200903
3 Rounds For Max Reps At Each Station
1 minute: Row, Calories
1 minute: Strict Pull-ups
1 minute: Front Rack Lunges (95/65)
1 minute: Double-unders
Rest 1 minute
Tuesday, September 1, 2020
Wednesday 200902
Strength:
Push Press
5 x 3 reps As Heavy As Possible
WOD:
12 minute increasing ladder
1-2-3-4-5-6-7-8-9-10.....
Sumo Dead-lift High Pull (135/95)
Hand Release Push-ups