Tuesday 1/5/21
Warm: 5:00 Jump/ Double Under Practice Skil: Kip Practice WOD: 20 AMRAP “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+...
Thursday Laces Out
“Laces Out” AMRAP 18: 6 Chest to Bar Pull ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Body Armor 3 Giant Sets:...
Monday Sweat
“Sweat Sixteen” AMRAP 16: 21/15 Calorie Assault Bike 15 Toes to Bar 9 Overhead Squats (165/115) @Home 16 AMRAP 2:00 High Knees in place...
Monday Base Camp
WOD: “Basecamp” AMRAP 15: 1 Round of “Strict Cindy” + 1 Double DB Power CJ 1 Round of “Strict Cindy” + 2 Double DB Power CJ 1 Round of...
Body Armor Wednesday
Body Armor (A) AMRAP 2: Renegade Rows (50’s/35’s) Rest 1 Minute AMRAP 2: Renegade Rows (50’s/35’s) Body Armor (B) 4 Giant Sets: 12 Dimmel...
Monday Funday
Strength: Front Squat x 8 Take 3 sets to build to max weight Rest 2 min between sets Then do 1 x 8 @ 90% of that weight. Circuit: 1)...
Thirstday
Warm 300 m Row + 40 Jump Rope X3 Skill HSPU + Kipping HSPU WOD 12 AMRAP 15 Med Ball Cleans 20/14 15 Kbs 10 HSPU
Thursday Working it Out
Warm: 3 Rounds: 200m Row, 10x DB Deadlift, 10x Slam Ball Strength: Deadlift: 5×4 Get heavy no dumping on the last rep WOD 20:00 AMRAP:...
Tuesyay!
Conditioning: AMRAP 4: 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Max Calorie Row in Time Remaining RX- 95/65 F- Bar rest 4...
Condition for the Weekend
Conditioning: 50-40-30-20-10 Unbroken Double Unders F-100-80-60-40-20 Unbroken Singles Rest 1 Minute Between Efforts WOD: AMRAP 13: 50...
