Tuesday Workout
Tuesday January 12, 2021 'Tuesday Workout'

Strength: Push Press 4×5 @70%

Workout: 22 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

80 Cal. Row/Dyne/Erg

20 Burpee Box Jump (24″/20″) *Must Step down*

60 Cal. Row/Dyne/Erg

16 Burpee Box Jump

40 Cal…

12 BJJ

20 Cal..

8 Burpee Box Jump

Sunday January 10, 2021 'Monday Workout'

Strength: Back Squats 4×5 @ 70%

Workout: For Time

50 Wallballs

25 Power Cleans RX(155/103)

25 Deadlifts (Same as PC)

50 Wallballs

**Time Cap 15 mins**

Extra Credit:

4×12 Reverse Hypers

4×10 GHD Situps

4x:20 second Side plank each side

Thursday January 7, 2021 'Friday Workout'

Workout: 2 Rounds For Time or 30 Minute AMRAP!

21-15-9

Burpees

V-ups

then,

200m Run

30-20-10

Side Lunges (total)

Medball Twist (use DB/Wallball/Hands)

then,

200m Run

21-15-9

Box Dips (Use cooler, chair,table)

Super Man

**Finish the 21-15-9 then run, then finish the 30-20-10 then run..**

Wednesday January 6, 2021 'Thursday Workout'

Workout: For Time

40-30-20-10 Step ups (total) **Use a cooler/chair/steps**

80-60-40-20 Double Unders/Singles **Jumping jacks if you dont have a rope**

once you finish then,

40-30-20-10 Air Squats

80-60-40-20 Mountain Climbers (total)

then,

40-30-20-10 Step ups

80-60-40-20 Double unders/singles **Jumping Jacks**

Wednesday January 6, 2021 'Quarantine WOD!'

Workout: 38 Minute AMRAP (As Many Rounds As Possible)

400m Run

50 Walking Lunges

50 Sit ups

400m Run

25 Push ups

25 Plank Burpees

400m Run

50 Bike Crunches (total)

50 Hollow Rocks

Tuesday January 5, 2021 'Tuesday Workout'

Strength: Push Jerks 4×5@ 65%

Workout: CF OPEN 20.1

10 Rounds For Time

8 Ground To Overhead RX(95/63)

10 Bar Facing Burpees

Monday January 4, 2021 'Monday Workout'

Strength: Back Squats 5×5 @ 65%

Workout: “Nasty Girls”

3 Rounds For Time

50 Air Squats

7 Ring Muscle Ups **Scaled 7 BMU or 14 C2B or 14 Pull ups**

10 Hang Power Cleans RX(135lb/93lb)

Extra Credit: 4 Working sets

3×15 Reverse Hypers

3×10 GHD Sit ups

Wednesday December 30, 2020 'Thursday Workout'

Workout: 40 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

50-40-30-20-10 Pullups

200m Run

50-40-30-20-10 Power Snatch RX(75/53) RX+(115/83)

200m Run

50-40-30-20-10 Front Squats **Same as P snatch**

200m Run

50-40-30-20-10 Calorie Row/Dyne/Erg

Tuesday December 29, 2020 'Wednesday Workout'

Strength: Barbell Floor Presses 5-5-5-5 + Ring Dips 8-8-8-8

Workout: For Time

10-9-8-7-6-5-4-3-2-1

KB Swings

Burpee

Box Jumps 24″/20″

Tuesday December 29, 2020 'Tuesday Workout'

Strength: Every 90 seconds for 12 Minutes

3 Strict HSPU + 3 Power Cleans (RX+ 5 Strict + 3 P Cleans)

Workout: For Time

21-15-9

Deadlift RX(185/115)

Toes To Bar

then,

42-30-18

Overhead Lunges (Barbell 45/35)

Situps