Archive for the ‘Uncategorized’ Category

012220 Wednesday

Posted: 01/21/2020 in Uncategorized, WOD

“Opening Day”

21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

012120 Tuesday

Posted: 01/20/2020 in Uncategorized, WOD

“Tri Sprint Intervals”

5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

012020 Monday

Posted: 01/19/2020 in Uncategorized, WOD

Strength:

Back Squat

Build to a heavy 3

 

-Then-

 

“Dumbledore”

For Time:
50/35 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Bike

011920 Sunday

Posted: 01/18/2020 in Uncategorized, WOD

“Carousel”

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike

Rest 1 Minute Between Rounds

011820 Saturday

Posted: 01/17/2020 in Uncategorized, WOD

“Lethal Weapon”

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

011720 Friday

Posted: 01/16/2020 in Uncategorized, WOD

“Blue Steel”

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

011520 Wednesday

Posted: 01/14/2020 in Uncategorized, WOD

Strength:

Pausing Front Squat Complex:

1 Pausing Front Squat

1 Front Squat

 

-Then-

“Four Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

011420 Tuesday

Posted: 01/13/2020 in Uncategorized, WOD

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Bike

011320 Monday

Posted: 01/12/2020 in Uncategorized, WOD

Strength:

Clean and Jerk

Build to a heavy single

 

-Then-

 

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

011220 Sunday

Posted: 01/11/2020 in Uncategorized, WOD

“Upper Crust”

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike