Monday January 20th
Monday
A. Handstand Walk and Pistol Skill Work
B. For Time:
5-10-15-20-25
Chest To Bar Pull Ups
Single Dumbbell Push Press (50,35)
*30 Double Unders Between Sets*
Thursday March 7th
A. Partner Wod 🥳
As Many Reps as Possible in 5 Minutes
150 Meter run
As Many Reps as Possible in 5 Minutes
Calorie row
As Many Reps as Possible in 5 Minutes
Kettle Bell Swings (pick weight)
As Many Reps as Possible in 5 Minutes
Plate Sit-ups (pick weight)
As Many Reps as Possible in 5 Minutes
150 Meter run
*partners split the 5 minutes however to accumulate as many reps as possible with one athlete working at a time
*runs must be completed to count no half distance credit
*150meters=15 reps
A. Partner Wod 🥳
As Many Reps as Possible in 5 Minutes
150 Meter run
As Many Reps as Possible in 5 Minutes
Calorie row
As Many Reps as Possible in 5 Minutes
Kettle Bell Swings (pick weight)
As Many Reps as Possible in 5 Minutes
Plate Sit-ups (pick weight)
As Many Reps as Possible in 5 Minutes
150 Meter run
*partners split the 5 minutes however to accumulate as many reps as possible with one athlete working at a time
*runs must be completed to count no half distance credit
*150meters=15 reps
Wednesday March 6th
A. Every Minute on The Minute For 6 Rounds
5 Touch n’ Go Power Snatch @ pick weight
*a weight you can complete the whole Emom at but is also relatively challenging. Will be a weight similar to something you would use in a Metcon but maybe plus 5-10lb.
B. 7 Rounds for Reps of:
60 seconds work (first set of athletes work)
15 seconds transition time
60 seconds work (second set of athletes work while first set rests)
15 seconds transition time
Calorie Echo Bike
*each time athlete work equals 1 round
C. As Many Rounds as Possible in 7 Minutes:
5 Hang Squat Snatch (pick weight)
30 Double Unders
A. Every Minute on The Minute For 6 Rounds
5 Touch n’ Go Power Snatch @ pick weight
*a weight you can complete the whole Emom at but is also relatively challenging. Will be a weight similar to something you would use in a Metcon but maybe plus 5-10lb.
B. 7 Rounds for Reps of:
60 seconds work (first set of athletes work)
15 seconds transition time
60 seconds work (second set of athletes work while first set rests)
15 seconds transition time
Calorie Echo Bike
*each time athlete work equals 1 round
C. As Many Rounds as Possible in 7 Minutes:
5 Hang Squat Snatch (pick weight)
30 Double Unders
Tuesday March 5th
A. 5 Sets of 2 Tempo Front Squat (32x2) @65-70%
*three second negative (down)
*two second pause at bottom
*explode up
*take a solid pause and deep breath at top
B. As Many Rounds as Possible in 15:
7 Shuttle Runs 20’
7 Toes to Bar
3 Wall Walks
A. 5 Sets of 2 Tempo Front Squat (32x2) @65-70%
*three second negative (down)
*two second pause at bottom
*explode up
*take a solid pause and deep breath at top
B. As Many Rounds as Possible in 15:
7 Shuttle Runs 20’
7 Toes to Bar
3 Wall Walks
Monday March 4th
A. 4 Sets of 4 Deadlift Singles @ 75-80%
B. 4 Rounds:
10 Hang Power Cleans (115,75)
5 Shoulder to Over Head
10 Back Squat
200m Ski
A. 4 Sets of 4 Deadlift Singles @ 75-80%
B. 4 Rounds:
10 Hang Power Cleans (115,75)
5 Shoulder to Over Head
10 Back Squat
200m Ski
Thursday February 29th
A. Partner WOD 🥳
As Many Rounds As Possible in 18 Minutes
400 Meter Run
30/20 Push Ups
40 Cal Echo Bike
30 Burpees
400 Meter Ski
30 Step Alternating Lunges
*split work however
A. Partner WOD 🥳
As Many Rounds As Possible in 18 Minutes
400 Meter Run
30/20 Push Ups
40 Cal Echo Bike
30 Burpees
400 Meter Ski
30 Step Alternating Lunges
*split work however
Wednesday February 28th
A. 7 Rounds for Reps
40 seconds work
20 seconds rest
Calorie Row
B. 4 Sets of 3 Tempo Bench Press (03x2) @ 60-70%
C. As Many Reps As Possible In 6 minutes
7 Wallballs (20,14)
6 Kettle Bell Swings (55,35)
A. 7 Rounds for Reps
40 seconds work
20 seconds rest
Calorie Row
B. 4 Sets of 3 Tempo Bench Press (03x2) @ 60-70%
C. As Many Reps As Possible In 6 minutes
7 Wallballs (20,14)
6 Kettle Bell Swings (55,35)
Tuesday February 27th
A. Every Minute On The Minute For 8 Rounds
1 Hang Clean + 1 Push Jerk @ work up each minute but not exceeding 75-80% of max Push Jerk or Clean
B. As Many Rounds As Possible in 12 Minutes
4 Hand stand push ups
12 Abmat Sit ups
6 Alt Dumbbell Squat Cleans (50,35)
12 CrossOvers
A. Every Minute On The Minute For 8 Rounds
1 Hang Clean + 1 Push Jerk @ work up each minute but not exceeding 75-80% of max Push Jerk or Clean
B. As Many Rounds As Possible in 12 Minutes
4 Hand stand push ups
12 Abmat Sit ups
6 Alt Dumbbell Squat Cleans (50,35)
12 CrossOvers
Monday February 26th
A. 4 Sets of 3 Tempo Back Squat (02x2) @65-70%
B. 6 Rounds for Time:
12 Power Snatch (75/55)
100 Meter run
9 Pull Ups
A. 4 Sets of 3 Tempo Back Squat (02x2) @65-70%
B. 6 Rounds for Time:
12 Power Snatch (75/55)
100 Meter run
9 Pull Ups
Friday February 23rd
A. For Time:
60 Kettlebell Swings (55,35)
50 Front Squats (95,65)
40 Kettlebell High Pulls
30 Snatches
20 Kettlebell Over Head Lunges
10 Hang Clean And Jerks
A. For Time:
60 Kettlebell Swings (55,35)
50 Front Squats (95,65)
40 Kettlebell High Pulls
30 Snatches
20 Kettlebell Over Head Lunges
10 Hang Clean And Jerks
Thursday February 22nd
A. 4 Sets of 3 Tempo Front squat (03x2)@65%
B. Partner party 🎉
As Many Rounds As Possible In 18 Minutes
4 Shuttle Runs 20’
8 Dumbbell Hang Power Cleans (50’s,35’s)
8 Dumbbell Push Press
*partner completes full round then switch
A. 4 Sets of 3 Tempo Front squat (03x2)@65%
B. Partner party 🎉
As Many Rounds As Possible In 18 Minutes
4 Shuttle Runs 20’
8 Dumbbell Hang Power Cleans (50’s,35’s)
8 Dumbbell Push Press
*partner completes full round then switch
Wednesday February 21st
A. 10 Rounds for Max Reps
:30 seconds On
:30 seconds Easy
Calorie Row
B. For Time:
15 Shoulder to Overhead (115,75)
400 meter run
20 Shoulder to Overhead
400 meter run
30 Shoulder to Overhead
A. 10 Rounds for Max Reps
:30 seconds On
:30 seconds Easy
Calorie Row
B. For Time:
15 Shoulder to Overhead (115,75)
400 meter run
20 Shoulder to Overhead
400 meter run
30 Shoulder to Overhead