Tuesday, Dec. 3, 2019

For Time:

  • 500m Row
  • 50 Jumping Jacks
  • 5 Wall Walk
  • 400m Row
  • 40 Jumping Jacks
  • 4 Wall Walk
  • 300m Row
  • 30 Jumping Jacks
  • 3 Wall Walk
  • 200m Row
  • 20 Jumping Jacks
  • 2 Wall Walk
  • 100m Row
  • 10 Jumping Jacks
  • 1 Wall Walk

/ / 0

Monday, Dec. 2, 2019

AMRAP 15 minutes:

  • 3 Strict Pull-Ups
  • 6 Ring Push-Ups
  • 9 Overhead Squats to Ball (PVC)
  • 1 Clean & Jerk (95lbs./135lbs.)

/ / 0

Friday, Nov. 29, 2019

Partner Tabata (20/10)

  • Bear Complex (Start from hang position; 35lbs./45lbs.)
  • Sit-Ups with Wallball Toss over box (14lbs./20lbs.)
  • Clapping Push-Ups
  • Partner Over/Unders

/ / 0

Wednesday, Nov. 27, 2019

Weight Vest Wednesday

AMRAP 20 minutes:

Alternating Rounds:

With Vest:

  • 200m Run
  • 8 Box Jumps (20″)
  • 12 Abmat Sit-Ups

Without Vest:

  • 400m Run
  • 8 Box Jumps (24″)
  • 12 GHD Sit-Ups

 

/ / 0

Tuesday, Nov. 26, 2019

5 Rounds:

  • 12 Deadlifts (105lbs./155lbs.)
  • 9 Hang Power Cleans (105lbs./155lbs.)
  • 6 Push Jerk (105lbs./155lbs.)

/ / 0

Monday, Nov. 25, 2019

5 Rounds:

  • 5 Front Squat (75%BW / BW)
  • 7 Chest-to-Bar Pull-Ups
  • 9 Kettlebell Swings (52lbs./70lbs.)

/ / 0

Saturday WOD

Partner up:

Buy in:
800m run or 1000K row with your partner

30-20-10 (partner A does KB, partner B does s/u and switch)

KB swings / Ab Mat sit ups

Repeat with:

Ring rows / Push ups with a plate on back

Repeat with:

OH walking lunges

Air squats

Repeat with:

DB S to O

Russian Twists with DB

Cash Out:

800m Run or 1000m row with partner

/ / 0

Friday, Nov. 22, 2019

22 one minute rounds:

  • Odd Rounds:  Row for Calories
  • Even Rounds: Burpees

Target numbers are chosen by the athlete but must total to 22 between the even/odd rounds. For example Row 12 calories / 10 Burpees; Row 14 calories / 8 Burpees; etc. Target numbers remain the same through the entire workout.

 

/ / 0

Load More