Monday
Strength Split Squats 3x8@60-70% each leg Strict Press 4x6-8@65-75% Conditioning 2 Rounds of: 30 Wallballs 20/14 20 Pull-ups 15 Power Clean 175/125 Accessory Swiss Ball Roll Out 4x10-12
Strength Split Squats 3x8@60-70% each leg Strict Press 4x6-8@65-75% Conditioning 2 Rounds of: 30 Wallballs 20/14 20 Pull-ups 15 Power Clean 175/125 Accessory Swiss Ball Roll Out 4x10-12
Sunday
Endurance 5 Rounds 20 Walking Lunges 10 Burpees 20 Kettlebell swings 53/35 10 Goblet Squats 53/35 20/16 Calorie Bike -then- 5 Rounds 20 Alternating Box Step Ups 20” 10 Air Squats 10 Push-ups 10 T2B 500m Row 9:30 Conditioning 5 Rounds for Time 16 SA DB Lunges 50/35 250m Row 8 T2B
Friday
Strength Bent Over Barbell Row 3x8 @60-70% RFE DB Split Squat 3x8 each leg Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 *5 C2B or 5 Pull-ups and 7 Russian Kettlebell Swings (70/53) after each round Option 2: 7 Rounds of: 7 Deadlift 155/105 7 Ring Rows 7 Russian KBS Accessory Adduction Side Plank 4x:10-:20 each side
Thursday
Conditioning Teams of 2 200/160 Calorie Row -then 200/160 Calorie Bike *35 minute cap E2MOM 3 Synchro Burpees
Wednesday
Strength Romanian Deadlift 3x8 @60-70% Dumbbell Bench Press 3x10-12 @20x0 Tempo Conditioning AMRAP 5 10 Box Jump Overs 24/20 5 Power Snatch 135/95 -3 minute rest- AMRAP 5 15 Burpee Box Jump Overs 24/20 15 Power DB Snatch 50/35 Option 2: AMRAP 13 20 Burpees 20 Box Step Ups 20 DB Snatch Accessory Banded Tricep Push Downs 4x15-20
Tuesday
Skill Kip Swings 3x6 Toes to Bar 3x6-8 Conditioning 5 Rounds for Time 750m Row 15 Wallballs 20/14 Option 2: Same as above. Scale row distance and wallball weight if needed. Accessory Barbell Roll Out 4x8-15
Monday
Strength Front Squat 3x8 @60-70% Strict Press 3x8 @60-70% Conditioning AMRAP 8 5 Power Cleans 115/85 40 Double-Unders 5 Power Cleans 115/85 50 Double-Unders 5 Power Cleans 135/95 60 Double-Unders 5 Power Cleans 135/95 70 Double-Unders 5 Power Cleans 155/105 80 Double-Unders ... (Continue adding 10 double Unders or 20 SU every round until time expires. Weight increases every 2 rounds. Caps at 155/105. Just continue to add dou
Sunday
Teams of 2 2 Rounds 1000m Row 150 sit-ups 1000m Row Together 150 air squats -then- 5000m row 9:30 Conditioning 4 Rounds for Time 200m Run or 250m Row 6 Squat Cleans 155/105 8 Shoulder to Overhead 155/105
Thursday
Hours: 12/31/2020 7:00, 8:00, 9:00am ONLY 1/1/2021 CLOSED Conditioning 10 Rounds for Time 3 Power Cleans 185/135 (155/105 scale) 10 Wall Balls 20/14 *E2MOM 5 Deadlifts Starting at 0:00
Wednesday
Pre Wod Foam Roll 10 Mins Strength Back Rack Reverse Lunges 4x6 each leg (@50-60%) Conditioning AMRAP 16 30 Russian KBS 53/35 20 Handstand Push-ups or HRPU 20 Box Jumps 24/20 10 Power Snatch 115/85 10 Chest to Bar Pull-ups Option 2: AMRAP 16 30 RKBS 20 Leg Raises 20 Box Step Ups 10 Push-ups 10 Ring Rows