WOD
Sport/Fitness: 500m row 10-15-20-25 Burpee box jumps Power cleans (135/95)(95,65) 1000m row 10-15-20-25 Pull ups Dead lifts (135/95)(95,65) 500m row Bootcamp: 300m Row 10-15-20-25 Box Steps Power Cleans 500m Row 10-15-20-25 Ring Rows KB Deadlift 300m row
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Friday wod
SPORT 5x5x5x5x5 Back Squats Work up to a heavy back squat then maintain for 5x5 FITNESS 20min AMRAP 20 burpees 15 3/4 bodyweight back squats BOOTCAMP 15 min AMRAP 12 burpees 12 empty barbell back squats WOD
Tabata box jumps Tabata L-Sit hold Tabata Handstand hold Tabata sit ups Tabata back step lunge *no breaks between exercises FITNESS/BOOTCAMP Tabata box steps Tabata Hollow Hold Tabata pike hold Tabata sit ups Tabata back step lunge *no breaks between exercises WOD
SPORT OPTION 1: E2MOM for 20 min: 1 Clean & Jerk (Increasing) OPTION 2: 800m run 21 clean & jerks (105/155) 400m 21 clean & jerks 800m run FITNESS: 400m run 21 clean & jerks (95/65) 400m 21 clean & jerks 400m run BOOTCAMP: 400m run 10 DB clean & press 400m 10 DB clean & press 400m run WOD
Tuesday wod SPORT 20 min AMRAP: 25 ft BB OH walking lunge (65/95) 8 Burpees 25 ft BB OH walking lunge 8 CTB pull ups FITNESS 20 min AMRAP: 25 ft BB front rack walking lunge (35/45) 8 Burpees 25 ft BB OH walking lunge 8 Pull ups BOOTCAMP 20 min AMRAP: 25 ft walking lunge 8 Burpees on elevated surface 25 ft walking lunge 8 DB rows WOD
Monday wod SPORT 3rds. 30 GHDs or weighted sit ups 75 DUs I min rest Then 3 rds. 30/22 cal row 30/20 DB bench press (50s/35s) or hand release push ups 1 min rest Then 30 Thrusters (135/95) FITNESS 3rds. 30 abmat sit ups 30 skier jumps I min rest Then 3 rds. 30/20 cal row 30/20 DB bench press (35s/20s) or push ups 1 min rest Then 30 Thrusters (95/65) BOOTCAMP 3rds. 25 abmat sit ups 50 jump rope singles I min rest Then 3 rds. 25/20 cal row 15 DB bench press (50s/35s) 1 min rest Then 30 DB thrusters (25s/15s) WOD
Sport/Fitness: 20 min amrap 15 OHS (75,55) (55,35) 12 Hang snatch 9 burpees over the bar Bootcamp: 15 min AMRAP: -15 Goblet Squats -10 DB Snatch -9 burpees ***This is a repost from Monday. If you already did this Wod, there will be an alternative available for you at the box! Morning classes canceled!!!
WOD Sport: 21-18-15-12-9-6-3 -Box Jumps (24,20) -Pull-ups -Deadlift (135,95) Fitness: 21-18-15-12-9-6-3 -Box Jumps (20,15) -pull-ups/ring rows - Deadlifts (95,65) Bootcamp: 15-12-9-6-3 -Box Steps -ring rows -KB Deadlifts WOD
Sport: 15 min To find 1RM Snatch Then, “Isabel” -30 Snatches (135,95) Fitness/Bootcamp 15 min AMRAP: -5 Calorie Bike -10 Hang Snatch (55,35) -15 Sit-ups Then, “Isabel” -30 Snatches (75,55)(55,35) WOD
Sport: 2 rounds: 30 wall balls (20,14 40 hang cleans (95,65) 50 Russian twist 60 kb swings (53,35) 70 DU 100/80cal row Fitness: 2 Rounds: 30 Wallballs (14,10) 40 Hang Cleans (55,35) 50 Russian Twists 60 KB Swings (35,25) 140 jump rope 100/80 calorie row Bootcamp: 2 Round: 30 Wallballs 30 Hang Cleans 30 Russian Twists 30 KB Swings 100 Jump Rope 75/50 calorie row |
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February 2021
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