Tuesday, Jan. 14, 2020

15-12-9-12-15

  • Slamball
  • Deadlift
  • Wallball (14lbs./20lbs.)

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Monday, Jan. 13, 2020

5 rounds of 4 minutes:

  • 15 Calorie Row
  • 10 Medicine Ball Cleans (14lbs./20lbs.)
  • 5 Push Jerk

Build to a heavy set of 5 on Push Jerks.

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Saturday wod

Partner wod

30 min AMRAP

5 synchronized burpees

10 K2E while partner holds a plank, switch

20 GHD sit ups total for team, one works, partner hangs from bar

30 wall ball throws over 24″ box sit ups

20 mule kicks on wall as partner holds a handstand, and switch

10 total cal on rower using abs (gonna be fun)

5 synchronized burpees

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Thursday, Jan. 9, 2020

For Time:

  • 5! Push Press (Ascending/Descending; Increments of 1)
  • 15! Kettlebell Swing (Ascending/Descending; Increments of 3) 
  • 25! Calorie Row (Ascending/Descending; Increments of 5)

Example:

  • 1 PP, 3 KBS 5 Row; 2 PP, 6 KBS, 10 Row; … 5 PP, 15 KBS, 25 Row; 4 PP, 12 KBS, 20 Row; … 1 PP, 3 KBS, 5 Row

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Tuesday, Jan. 7, 2020

4 Rounds:

  • 30 second Overhead Squat hold w/PVC
  • 20 GHD Sit-Ups
  • 1o Renegade Row (Row L/R Push-Up = 1)

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Monday, Jan. 6, 2020

For Time:

  • 5! Front Squat (Ascending/Descending; Increments of 1)
  • 15! Pull-Ups (Ascending/Descending; Increments of 3) 
  • 25! Double-Unders (Ascending/Descending; Increments of 5)

Example:

  • 1 FS, 3 P/U 5 D/U; 2 FS, 6 P/U, 10 D/U; … 5 FS, 15 P/U, 25 D/U; 4 FS, 12 P/U, 20 D/U; … 1 FS, 3 P/U, 5 D/U

 

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