Just Keep Going

Tuesday, January 21, 2020

Strength

EMOM 10, alt:

5 Back Squats @ 75%

5 Press @ 75%

WOD

1000m Row or 50/35 Cal Bike*

Then:

120 Double Unders

100 Air Squats

80 RKBS (50/35)

60 Sit Ups

40 Push Ups

60 Dubs

50 Air Squats

40 RKBS

30 Sit Ups

20 Push Ups

Then:

1000m Row or 50/35 Cal Bike*

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Be ready.

Monday, January 20, 2020

WOD

AMRAP 8

12 Deadlifts (185/130)

9 Hang Cleans

6 Push Jerks 

3 Front Squats

AMRAP 8

10 HSPU

10 C2B Pull Ups 

10 Air Squats

AMRAP 8

10 DB Burpee Front Rack Step Up (50/35) (24/20)

20 DB S2OH 

AMRAP 8

15 Cal Row

15 Cal Bike

*3:00 Rest after each

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“15-10-5-2″

Friday, January 17, 2020

Partner Work

AMRAP 10

(With a partner, alternate full rounds)

8 Russian Kettlebell Swings (70/53)

6 Goblet Squats 

4 KB Goblet  Reverse Lunges

*Partner must be in plank position in order for other partner to be working

 

WOD

“15-10-5-2”

3 Rounds

AMRAP 5, Rest 3

15 Toes to Bar

10 Wall Balls (20/14 to 10′)

5 Cleans (135/95) 

2 Muscle Ups

*Pick up where you left off
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Partner WOD FUN

Thursday, January 16, 2020

Strength

EMOM 10, alt.:

3 Deadlift @ 80%

3 Push Jerk @ 80%

WOD

With a Partner, sharing work as desired:

2 Rounds

120/100 Cal Bike/Row

80 Deadlifts (155/105)

60 Hang Cleans

40 Push Jerks

(One round bike, one round row- may choose order of bike/row)

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Push It

Wednesday, January 15, 2020

Strength

Bench Press 

4-4-4-4-4

*8 each single arm DB Bent Over Row after each set

WOD

50-40-30-20-10

Air Squats

Sit Ups

*12 DB Hang Clean and Jerks (50/35) after each set (may be broken up however but must be split evenly)

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Down and Up Chipper

Tuesday, January 14, 2020

Strength

EMOM 10, alt.:

3 Back Squats @ 80%

3 Press @ 80%

WOD

“Down and Up Chipper”

50 Double Unders

40 OH Walking Lunges (45/25)

30 Alt. Pistols

15 Clean and Jerks (185/125)

30 Alt. Pistols

40 OH Walking Lunges (45/25)

50 Double Unders

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Monday Funday

Monday, January 13, 2020

WOD

AMRAP 6

10 Burpees over Rower

10 Cal Row

AMRAP 6

10 Power Snatch (95/65)
10 Deficit Push Ups (45lb plate)

AMRAP 6

10 Deadlift (225/155)

10 Burpee Box Jumps (24/20)

AMRAP 6

10 DB S2OH (50/35)

10 Cal Bike

*2:00 Rest between each

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Strong

Friday, January 10, 2020

Strength

EMOM 10, alt.

5 Deadlift @ 70%

5 Push Jerk @ 70%

WOD

500m Row or 30/20 Cal Bike*

Then:

20-15-10-5

Squat Clean Thrusters (115/75)

Lateral Barbell Burpees

Then:  

500m Row or 30/20 Cal Bike*

*You will row once and bike once.

 

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You Got It.

Thursday, January 9, 2020

Conditioning

EMOM 12, alt:

Even: Row 15/12 Cal or 12/9 Cal Bike

Odd: 5 T2B+ 12 Push Ups + 5 T2B

WOD

AMRAP 12

3-6-9-12-15-18…

Power Snatch (95/65)

Box Jumps (24/20)

Sit Ups

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15 Rounds, NBD

Wednesday, January 8, 2020

Strength

Bench Press

5-5-5-5-5

*20 alt. KB bent over rows after each set

WOD

15 Rounds

30 Double Unders

12 Wall Balls (20/14 to 10′)

1 Muscle Up

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