
- Wednesday, January 20 2021
- Tuesday, January 19 2021
- Monday, January 18 2021
- Friday, January 15 2021
- Thursday, January 14 2021
- Wednesday, January 13 2021
- Tuesday, January 12 2021
- Monday, January 11 2021
GYM CLOSED LONG WOD WEDNESDAY 200 M Run 30 Lunges 15 Burpees 10 TGU 200 M Run 20 Lunges 10 Burpees 6 TGU 200 M Run 10 Lunges 5 Burpees 4 TGU 200 M Run 20 Lunges 10 Burpees 6 TGU 200 M Run 30 Lunges 15 Burpees 10 TGU 200 M
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GYM CLOSED NO EQUIPMENT WOD Tabata :20 ON :10 OFF REPEAT 8 intervals of one exercise before switching to next Sets start every 5 minutes Push-up Split Jump Jump Rope/Jumping Jack Squat Sit-up
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Strength 3x3 Hang Power Clean 3x3 Power Clean 3x3 Clean Pull WOD Push Press (95/65) 10-9-8-7-6-5-4-3-2-1 Box Jump 1-2-3-4-5-6-7-8-9-10
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Volume 3+3 Pistols 10 GHD Sit-up 15 Superman Rocker Alt. Min./24 Min. WOD 30 DU’s 10 OH DB Walking Lunge (50/35) 3 Min AMRAP/2 Min REST 3 RDS
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Strength Back Squat 7x3 WOD OTM 1-5 10 KB Snatch (55/35) 6-10 10 KB Clean 10-15 10 KB Swing
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Long WOD Wednesday 5 HSPU 5 DeadLift (225/135) 5 Burpee 5 Pull-up 10 Cal Row/Bike (alternate each Rd) 25 Min AMRAP
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Skill Toes 2 Bar Progressions and skill transfer exercises WOD 5 Squat Clean (95/65) 10 Thruster 15 Sit-up 12 Min AMRAP
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Strength Snatch 8x1 WOD 75 Box Jumps 10 Push-ups on top of every min.
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