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Monday, 1-27-20

Strength:

Shoulder Press 3×5

Choice of a “Squat” Bodyweight Progression

Met-Con:

5 min AMRAP

Run 100m

10 Slamballs
(rest 1 minute)

5 min AMRAP

5 Thrusters

10 Lateral Jumps over Bar
(rest 1 minute)

5 min AMRAP

10 Abmat Sit-ups

20 Flutterkicks (R+L = 1)

Tuesday, 1-28-20

Strength:

Back Squat 3×5 

Choose a “Carry” Bodyweight Progression

Met-Con:

12 min cap

600m run and 20 Hand Release Push ups buy-in.

With remaining time ascending ladder of:

2 kb cleans

20 double unders or 30 seconds of double under practice

4 kb cleans

20 double unders etc….

Wednesday, 1-29-20

Strength:

Snatch 10 minute EMOM

Snatch Grip Deadlift

Hang Snatch Shrug

Hang Power Snatch

2 Overhead Squats

Met-con:

10!

Pull ups

Kettlebell swings

Dips

100 m run between rounds

Body weight Bootcamp:

6 rounds

Run 200m

6 Dips

50 feet Walking Lunges

6 Burpees

OCT:

Run 400m (between every 4 exercises)

1 Round of Monkey Bars or Rings (after each run to start the next set of exercises)

10 Jumping Lunges – 5 per leg

10 Pull Ups

10 Chest touches/taps

Run 400m

1 Round of Monkey Bars or Rings

10 DB Thrusters 45/25

10 p/hand Grip Release Hang

10 Box Jumps

Run 400m

1 Round of Monkey Bars or Rings

10 Toes To Bar or Hanging Leg Raise

10 Hip Extensions

100m Farmers Carry 55/35

Run 400m

1 Round of Monkey Bars or Rings

10 R-KBS 70/55

10 Lateral Slam Ball – slam on right side, up to overhead, slam to left side = 1 rep

10 Plyo Power Push Ups – either clap or push up from floor to 25# plates

Run 400m

1 Round of Monkey Bars or Rings

10 p/ leg Lateral Power Step Ups – You can either perform a full set on one side stepping up with right leg, raising left knee above hip level and then return it to the ground or you can switch legs at the top in a lateral skipping fashion.

10 slam ball backward toss over the pull up bar on the rig

10 Burpees

Run 400m

Thursday, 1-30-20

Deadlift 3×5

Choice of a “Squat” Bodyweight Progression

Met-Con:

3 Rounds for Time

25 Calorie Row

12 Alternating DB Snatches

3 Rope Climbs

 

Friday, 1-31-20

Strength:

Clean 10 minute EMOM: 

1 Hang Power Clean

2 Clean

1 Shoulder to Overhead

Met-Con:

Partner “Kelly”-ish

5 Rounds for time:

Run 200 meters together

20 Box Jumps

20 Partner Alternating Wall Ball

Saturday, 2-1-20

Strength:

Back Squat 3×5 

Choose a “Pull” Bodyweight Progression.

Met-Con:

15 minute AMRAP:

25 Slam Ball

250 meter Row

25 Ab-mat Sit-ups

GWOD  for Sunday, 2-2-20

Review & Practice:

one armed handstand

Met-con:

3 Rounds:

Row 500 meters

10 Push-Ups

10 Sit-ups

10 Air Squats

5 Pull-Ups

30 second handstand hold