Thursday 01.06.21

Thursday 01.06.21

WOD: “Parting the Red Sea” Every 4:00 (5 rounds) 15 Wall Balls (24/20) 10 Ring Row – Feet Elevated 10 Push-ups 10 Burpee Box Jump Overs (24/20)
Wednesday 01.04.21

Wednesday 01.04.21

WOD: “Chariots of Fire” 50’ Double Dumbbell Front Rack Walking Lunge (50s/35s) 20 Double Dumbbell Deadlifts (50s/35s) 10 Bar Muscle Ups OR 20 Chest to Bar -Rest 2:00- 100’ Double Dumbbell Front Rack Walking Lunge (50s/35s) -into- 2 Rounds: 10 Double Dumbbell Deadlifts...
Tuesday 01.04.21

Tuesday 01.04.21

WOD: “Manna and Quail” 10 min AMRAP 12/9 Calorie Row 12 Handstand Push-Ups 12/9 Calorie Row 4 Power Cleans (185/125) -Rest 4 Minutes- 10 min AMRAP 12/9 Calorie Row 12 Toes to Bar 12/9 Calorie Row 4 Power Cleans...
Monday 01.03.21

Monday 01.03.21

STRENGTH: Double DB Bench Press 1 and 1/2 Reps 4 sets: 10 reps *Build to a moderate weight and stay the same or build across all sets. Standing Tricep Extension w/ band 4×10 WOD: “Noah’s Ark” Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8...
Friday 12/31/21

Friday 12/31/21

12-31-21 WOD Partner WOD For time: 2021m Row (Alt. Every 250m)** 100 Hang Power Cleans (115/85)(95/65) 100 Knee Ups 100 AMSU 100 Kettlebell Swings (53/35) 2022m Row (Alt. Every 250)** **For 2021 & 2022m row goal is to get as close to both 2020 and 2021m. Keep...
Thursday 12.30.21

Thursday 12.30.21

WOD: “He Slimed Me.” Teams of 2 (4 rounds each) Partner 1: 20/15 Calorie Assault Bike OR 16/13 Calorie Echo Bike Partner 2: 15 Pull-ups 15 Dumbbell Bench (50s/35s) 15 GHD situps OR 15...
Wednesday 12.29.21

Wednesday 12.29.21

WOD: “I ain’t ‘fraud of no ghost” 7 Rounds (New Round every 2:30) 60 Double Unders 3 Wall Walks *Scored by the time of each round
Tuesday 12.28.21

Tuesday 12.28.21

WOD: “That’s a big Twinkie” 2 min AMRAP 12/10 Calorie Bike Erg or 12/10 Calorie Row 4 Power Cleans (185/125) 20 Bar Muscle Ups or 30 Burpee Pull-ups – Rest 1:00 min- *Continue until 20 bar muscle-ups have been completed* Accessory: Double DB Standing Bent Over...
Monday 12.27.21

Monday 12.27.21

WOD: “Ghostbusters” 4 Rounds 8 Overhead Squats (115/80) 8 Strict Handstand Push-Ups -At 10:00- 4 Rounds 12 Front Squats (115/80) 12 Handstand Push-Ups ACCESSORY: Single DB Bench Press 3×10 3 sets: 10 reps (each side) *Build to a moderate weight and stay the same...
Friday 12.24.21

Friday 12.24.21

’12 Days of Christmas’ 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air Squats Work it Like you Sing it “12 Days...