Box Pike Handstand Walk Arounds 4 x 2 times around the box (1 minute rest) Pistol Squats 3 x 8 ES (No balance support unless necessary, use box elevation) (1 minute rest)
WOD
Workout Format
Game Day!
Strength
Thursday, January 30th, 2020
Strength
Dumbbell Z Press 3 x 8 (1-2 minute rest) 4 Rounds 20-30 seconds x Hanging L Sit 8 x Hanging Leg Raise (30-60 second rest)
WOD
Workout Format
Buy in: 25 Cal Row/ 20 Cal Bike 21 - 15 - 9 Deadlifts (185/135) Pull Ups Cash out: 25 Cal Row/ 20 Cal Bike
Strength
Wednesday, January 29th, 2020
Strength
Pull-ups 3 x 8 (1-2 minute rest) 3 Rounds 12 x Band Lat Pull Downs 12 x Dumbbell Bent Over Row
WOD
Workout Format
AMRAP 8 7 Burpees 14 (DB or BB) front rack reverse lunges 21 Situps * 2 minutes rest AMRAP 8 7 TTB 9 Box Jumps 11 KBS
Strength
Tuesday, January 28th, 2020
Strength
Barbell Front Squats Work to heavy single (90% of 1RM) Drop weight to 70% of that single: 3 x 5 (1 minute rest)
WOD
Workout Format
EMOM 12 20 DU (40 skips) 3 BB Thrusters (95/65) * Add 1 thruster per minute till failure. Upon failure, return to 3 thrusters. ** On minute 12, max thrusters.
Strength
Monday, January 27th, 2020
Strength
Barbell Bench Press 20 minutes to build to a 1 rep max (2 minute rest between sets) * For those uncomfortable building a 1 rep max, build to a 3, 5, or 10 rep max or do a variation you are comfortable with for same stimulus.
WOD
Workout Format
For time 20-10-5 Plank-Outs Squats 20-10-5 Wall Ball Pushups
Strength
Friday, January 24th, 2020
Strength
4 Rounds (Rest 30-60 sec) 10 x DB Bench Press 10 x Rear Delt Flys 10 x Tricep Overhead Extensions 10 x Bicep Curls
WOD
Workout Format
Game Day!
Strength
Thursday, January 23rd, 2020
Strength
Barbell Squats 4 x 8 - 60-65% 1RM (20-30 seconds rest) Single Leg Glute Bridge 3 x 8 ES - hold 3-4 seconds at top (30-60 seconds rest)
WOD
Workout Format
Reverse Ladder (10-9-8-7-6-5-4-3-2-1) Bar Facing Burpees * 3 Barbell Push Press in between each set of burpees)
Strength
Wednesday, January 22nd, 2020
Strength
Barbell Bent Over Row 3 x 6 (1-2 minutes rest) Superset 3 x 10 X-Sit ups 3 x 10 Superman (30-60 seconds rest)
WOD
Workout Format
10 Man Makers * Followed by... 3 Rounds 20 Sit Ups 10 Box Jumps * Followed by... 10 Man Makers
Strength
Tuesday, January 21st, 2020
Strength
Half Kneeling Single Arm Dumbbell Shoulder Press 3 x 8 ES (1 minute rest) Push-ups - weighted if too easy 4 x 8 (1 minute rest)
WOD
Workout Format
3 Rounds 10 x T2B 20 x Single DB OH Lunges (left arm) 20 x Single DB OH Lunges (right arm) 10 x Cal Row/Bike
Strength
Monday, January 20th, 2020
Strength
Barbell Deadlift 20 minutes to build to a 1 rep max (2 minutes rest)
WOD
Workout Format
10 Rounds For Time 5 HSPU 7 Wall Balls 9 KBS (American)
Strength
Friday, January 17th, 2020
Strength
3 Rounds (Rest 30-60 sec between sets) 8 x Ball Chest Throws 5 x Thrusters
3 Rounds (Rest 30-60 sec between sets) 8 x Slam Balls: 8 reps 5 x Double Dumbbell Snatches
WOD
Workout Format
Game Day!
Strength
Thursday, January 16th, 2020
Strength
TRX Rows or Ring Pullups 4 x 12 (20-30 second rest) KB Farmers Carry 4 x 4 lengths (30 - 60 second rest)
WOD
Workout Format
20 - 15 - 10 - 5 DB Snatches Slam Balls Single Leg Deadlifts Bent Over Rows
Strength
Wednesday, January 15th, 2020
Strength
Back Squats 3 x 5 @ 75-80% (1-2 min rest) 3 rounds (Rest 30-60 sec between sets) 30 seconds x Plank 30 seconds x Left Side Plank 30 seconds x Right Side Plank (30-60 seconds rest)
WOD
Workout Format
3 Rounds of 6 Minutes 10 KBS 20 Walking Lunges 30 DU (50 Penguins) AMRAP - burpees for the remainder of the 6 minutes (this is your score) * 1 minute rest between rounds *
Strength
Tuesday, January 14th, 2020
Strength
Deadlift 3 x 5 - 75-80% 1RM (1 - 2 minute rest) Pistol Squats 3 x 8 - for quality (30 - 60 second rest)
WOD
Workout Format
4 Rounds for time 20 x BOSU Situps 15 x Box Jumps 10 x TTB 5 ES x DB Clean and Jerk (50/35)
Strength
Monday, January 13th, 2020
Strength
Barbell Overhead Press 20 minutes to build to a 1 rep max (2 minute rest)
WOD
Workout Format
10 Rounds for time 10 Wall Balls (20/14) 10 Pushups Cashout: 75 Sit Ups
Strength
Friday, January 10th, 2020
Strength
6 Rounds (for quality) 30 seconds x Turkish Situps 30 seconds x Handstand Shoulder Taps 6 seconds x Rest
WOD
Workout Format
GAME DAY!
Strength
Thursday, January 9th, 2020
Strength
Deadlifts 3 x 8 - 60-65% 1RM (20-30 second rest) Glute Thrusts 4 x 8 - hold 3-4 second at top (30-60 second rest)
WOD
Workout Format
For time (in order) 60 Wall balls 50 KBS 40 Med Ball Cleans 30 Box Jumps Overs 20 TTB 10 Burpees * Finish with * 30 Russian Twists 30 med ball Situps
Strength
Wednesday, January 8th, 2020
Strength
Overhead Dumbbell Press 3 x 8 (1-2 minute rest) Superset 3 x 10 ES Palloff Press 3 x 20-30 second Hollow Hold (30-60 second rest)
WOD
Workout Format
4 Rounds for time 10 DB Snatch (left) 10 DB Snatch (right) 20 DB Front Rack Lunge 30 V Snaps 400m row/bike
Strength
Tuesday, January 7th, 2020
Strength
Pullups or Negative Pullups 4 x 8 (1-2 minute rest) Single Arm Kettlebell Overhead Carry 4 x 4 lengths (switch hands each length) (30 - 60 second rest)
WOD
Workout Format
BUY IN: 20 wall flips or walk up downs 15 - 9 - 6 - 3 Slam Balls HSPU Cal row/bike * 2 lengths of farmer carries at the end of each round * CASH OUT: Accumulate 2 minute plank
Strength
Monday, January 6th, 2020
Strength
Barbell Back Squats 20 minutes to build to a 1 rep max (2 minute rest)