Monday 12.14.20
Strength Stamina Squats WU EMOM x 14 (7 Rds) Min 1 (2 Front Squat) Min 2 (4 Back Squat) **72% of 1RM FS WOD "Eighteen Wheeler" -15 Min AmRap- 13/10 Cal Bike 15 Wallballs (20/14) 12 Alt DB Snatches (50/35) 9 Toes to Bar
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Friday 12.11.20
WOD "Tread Water"For Time: 2K Row 150 DU 10 Rds of "Cindy" **1 Rd of "Cindy"= 5 Pull-Ups 10 Pushups 15 Air Squats Gymnastic Stamina 15 Burpee Box Jumps, 6/5 Bar Muscle-Ups 12 Burpee Box Jumps, 6/5 Bar Muscle-Ups 9 Burpee Box Jumps, 6/5 Bar Muscle-Ups 6 Burpee Box Jumps, 6/5 Bar Muscle-Ups Box - 30"/24" Thursday 12.10.20
Active Recovery WOD 4:00 on any Machine 40 Sit-ups 40 Russian KBS 3:00 on any Machine 30 Sit-ups 30 Russian KBs 2:00 on any Machine 20 Sit-ups 20 Russian KBS 1:00 on any Machine 10 Sit-ups 10 Russian KBS *Post WOD Mobility* or Open Gym Wednesday 12.09.20
WOD"Loch Ness Monster" For Time:(12 min cap) 50 Wallballs 50 Box Jumps 50 Wallballs *EMOM - 5 Deadlifts Wallball - 20/14# Box Jumps - 24/20 Deadlift - 205/145# **Workout starts with the Deadlifts Barbell Cycling On The Minute x 7: *Minute 1 (7 Hang Squat Clean + 1 PJ) *Minute 2 (6 Hang Squat Clean + 2 PJ) *Minute 3 ( 5 Hang Squat Clean + 3 PJ) *Minute 4 (4 Hang Squat Clean + 4 PJ) *Minute 5 (3 Hang Squat Cleans+ 5 PJ) *Minute 6 (2 Hang Squat Clean + 6 PJ) *Minute 7 (1 Hang Squat Clean + 7 PJ) **55% of 1RM C&J Tuesday 12.08.20
WOD"Lead Foot" (20) *4 Min AmRap 27/21 Cal Row 27 Burpees 27 CTBPU *4 Min Rest *4 Min AmRap 21/15 Cal Row 21 Burpees 21 TTB *4 Min Rest *4 Min AmRap 15/9 Cal Row 15 Burpees 15 Pull-Ups Monday 12.07.20
StrengthStamina Squats WU EMOM x 10 (5rds) Min 1 - 3 Front Squat Min 2 - 6 Back Squat **63% of 1RM FS WOD “All That" For Time 15 Power Snatches 15 OHS 12 Power Snatches 12 OHS 9 Power Snatches 9 OHs ... Directly into: 50/35 Calorie Bike ... Directly into: 9 Power Snatches 9 OHS 12 Power Snatches 12 OHS 15 Power Snatches 15 OHS **Barbell - 75/55# Friday 12.04.20
WOD "Green Monster" 3 RFT 50 Wallballs (20/14) 25 Toes to Bar 10 Devil Presses (50/35) Thursday 12.03.20
Active Recovery Option 1 1 Mile run 100m Sled Pull or Push 100m Farmers Carry (50’s/35’s) 100m MB Run #30/20 1 Mile Run or Option 2 Run 200 1 RC 20 ball slams 35/25 5 DL 205/165 15/10 push up Run 400 2 RC 25 ball slams 10 DL 20/15 push up Run 600 3 RC 30 ball slams 15 DL 30/20 push up or Option 3 *Open Gym* Wednesday 12.02.20
WOD "Buy Low, Sell High" A. 5 Min AmRap Buy-In: 150 DU 10 Kipping HSPU 15 OHS (95 / 65 lb) Rest 3 mins B. 5 Min AmRap Buy-In: 100 DU 10 Kipping HSPU 10 OHS (135 / 95 lb) Rest 3 mins C. 5 Min AmRap Buy-In: 50 DU 10 Kipping HSPU 5 OHS, (185 / 135 lb) **Barbell Cycling** For Time: 12 Push Jerks 9 Push Jerks 6 Push Jerks Rest 1:00 6 Push Jerks 9 Push Jerks 12 Push Jerks Single bar, taken from the rack 12@60% of 1RM Jerk 9@70% of 1RM Jerk 6@80% of 1RM Jerk |
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