Thursday
WOD: 12 Min AMRAP (Score = Reps)
150 Singles
5 ¼ Burpees
10 Air Squats
15 Sit-Ups
Dessert????
Chipper (partition however you want)
400m Run
50 Push-Ups
70 Russian Twists
100 Air Squats
Tuesday
Strength
Pull-up work (20 minutes)
WOD:
22 min AMRAP
8 Deadlifts (95/55)
7 Bar-facing burpees
6 T2B
Strength
Group 1: 7x3 Barbell clean, on the minute, add weight each round
Group 2: Kipping work
12 Min EMOM
10 Kipping T2B or scale
10/8 Cal Bike
10 Wall Balls
Strength
5x5 Front Squat
WOD:
Group 1: Barbell Clean
Group 2: 2K Row
Strength
5 rounds:
-Minute 1 – 5 single arm push press (each arm)
-Minute 2 – 4 hang high pulls
15 Min AMRAP
10 HDBS
5 Burpee Box Jumps
50m Single Arm Farmers Carry
Strength
4x8 Back squat
Partner WOD: 2 Rounds
Partner 1: 400m Run
Partner 2: 20 weighted reverse lunges + plank the remaining 400m run
DESSERT!
300 singles for time
Strength
6x4 Deadlift
-Start light and build each round
-2:00 rounds
16 min Group EMOM (stations)
Bike (10/8 cals)
10 Wall Balls
10 KB Deadlift
Rest
**BONUS FOR ANYONE WANTING TO STAY
Teach Pull Ups
Strength
5x5 Barbell Press, building weight
-Super light starting weight
-2:00 rounds
WOD: 5 Rounds for Time (20 min cap)
1 set of stairs to the 5th floor
8 KBS (Russian)
12 WB Thrusters
16 Hanging Knee Raises
Strength
4x7 Dumbbell Press
EMOM 1:30
Row for cals
2:00 on, 2:00 off x 5 rounds
Strength
5x5 Tempo Goblet Squats (3-1-1)
Start every 2 minutes
WOD: Fight Gone Bad(ish) (3 rounds, 1 min/station)
Ski for calories
Walking lunges
Burpees
Wall Sit
Ring Rows
Jump Rope
Sit Ups
Rest
Strength (Score = TV)
3x10 Bench Press
Start every 3 minutes
Chipper (partition however you want)
400m Run
50 Push-Ups
70 Russian Twists
100 Air Squats
Strength
7 min EMOM (7-10 reps): Push-ups
WOD: 12 Min AMRAP (Score = Reps)
150 Singles
5 ¼ Burpees
10 Air Squats
15 Sit-Ups