Partner WOD
24 minute AMRAP
12 Box Jumps (24/20)
6 Thrusters (115/75)
6 Lateral Burpees Over Bar
One person working at a time.
Friday, October 30, 2020
Saturday 201031
Thursday, October 29, 2020
Wednesday, October 28, 2020
Tuesday, October 27, 2020
Wednesday 201028
Strength:
Push Press
5 x 3 Reps
WOD:
3 Rounds For Time
20 Alternating DB Snatch (50/35) masters (35/25)
20 Toes To Bar
Monday, October 26, 2020
Sunday, October 25, 2020
Monday 201026
Strength:
15 minutes work up to a 1 RM Hang Squat Clean
WOD:
12 minute AMRAP
7 Hang Squat Cleans @ 70% of 1 RM
12 Ring Dips
Friday, October 23, 2020
Thursday, October 22, 2020
Friday 201023
Hard Cindy"
20 minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups with feet on 30"/24” box
15 Squats holding a 45 pound plate
Wednesday, October 21, 2020
Tuesday, October 20, 2020
Wednesday 201021
Strength:
Shoulder Press
4 x 8 reps
Increase weight on each set
WOD:
12 minute AMRAP
9 Thrusters (75/55)
35 Double-unders
Monday, October 19, 2020
Tuesday 201020
Strength:
Dead-lift
5 x 5 reps
WOD:
3 Rounds For Time
Run 200 Meters
15 Good Mornings (75/55)
15 Knees To Elbows
Sunday, October 18, 2020
Monday 201019
5 Rounds For Time
12 Chest To Bar Pull-ups
8 Power Snatches(115/75)
10 Front Squats (115/75)
Friday, October 16, 2020
Saturday 201017
3 Person Team
30 minute AMRAP
Run 100 Meters
10 Thrusters (95/65)
15 Ring Push-ups
One teammate at each station. Rotate through.
Thursday, October 15, 2020
Wednesday, October 14, 2020
Thursday 201015
3 Rounds For Time
21 Wall Balls (20/14)
14 Strict Handstand Push-ups
7 Dead-lifts (275/185)
Tuesday, October 13, 2020
Wednesday 201014
4 Rounds For Time
Run 400 Meters
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Monday, October 12, 2020
Sunday, October 11, 2020
Friday, October 9, 2020
Thursday, October 8, 2020
Friday 201009
For Time:
Row 750 Meters
9 Squat Cleans Rx (185/125) Masters(165/115) scaled (135/95)
9 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 Ring Muscle-up)
Row 500 Meters
7 Squat Cleans
7 Ring Muscle-ups
Row 250 Meters
5 Squat Cleans
5 Ring Muscle-ups
Wednesday, October 7, 2020
Tuesday, October 6, 2020
Wednesday 201007
Strength:
Back Squat
5 x 5 reps As Heavy As Possible
Rest 2 minutes between sets
WOD:
8 rounds(24 intervals)
Tabata Air Bike, Calories
Tabata Toes To Bar
Tabata Hand Release Push-ups
The Tabata interval is 20 secs of work followed
by 10 secs of rest.
Monday, October 5, 2020
Tuesday 201006
WOD 1:
Row
3 x 500 meters
Rest 2 minutes between efforts
WOD 2:
Every 5 minutes for 20 minutes
10 Man-makers (pick load)
Sunday, October 4, 2020
Monday 201005
2 Rounds For time:
30 Dead-lifts (185/125)
20 Ring Dips
30 Kettlebell Goblet Lunges (55/35)
20 Burpee Box Jumps (24”/20”)
Friday, October 2, 2020
Saturday 201003
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups
Thursday, October 1, 2020
Friday 201002
Back Squat
5 x 3 reps AHAP
WOD:
4 Rounds For Time
Row 250 Meters
10 Lateral Burpees Over The Rower