Category: WOD
Tuesday January 26, 2021 'Tuesday Workout'

Workout: 36 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

100 Calorie Row/Dyne/Erg

75 Toes To Bar

75 Calorie Row/Dyne/Erg

50 Handstand Push ups (RX+Strict)

50 Calorie Row/Assault/Erg

25 Bar Muscle Up

Sunday January 24, 2021 'Monday Workout'

Strength: Back Squats 4×5 @ 70%

Workout: 15 Minute AMRAP

15-12-9 “Squat” Snatch RX(115/73) RX+(155/103)

75-48-30 Double Unders

3-2-1 Rope Climbs

Thursday January 21, 2021 'Friday Workout'

Strength: Bench Press 4×5 @ 75%

Workout: For Time

30-20-10

Toes To Bar

Single Arm DB Thruster RX(50/35) *Switch evenly*

Latera Burpee over DB

Thursday January 21, 2021 'Thursday Workout'

Strength: Overhead Squats 3×5 *RX+ Snatch Balance 3×3*

Workout: For Time

3 Rounds

21 KB Swings (53/35) *American

15/12 Calorie Row/Dyne/Erg

9 Box Jumps (24″/20)

then,

3 Rounds

21 Russian Swings (53/35)

15/12 Cals..

9 Step ups (24″/20″)

Tuesday January 19, 2021 'Wednesday Workout'

Strength: Every 90 seconds for 12 Minutes

3 “Squat” Cleans

Workout:

8 Minute AMRAP

5 Strict Pullups

10ft Handstand Walk/ 2 Wall walks

15 Air Squats

3 minute rest,

12 Minute AMRAP

5 Pull ups

10 Hand Release Push ups

15 Air Squats

20 Situps

Tuesday January 19, 2021 'Tuesday Workout'

Strength: Push Jerks 3×5 75%

Workout: For Time

Teams of 2

800m Run

100/80 Calorie Row or Dyne

100m Synchro Walking Lunges

100/80 Calorie Row or Dyne

800m Run

**If you row the first 100/80 cals you must bike the next 100/80 cals**

Sunday January 17, 2021 'Monday Workout'

Strength: Back Squats 3-4×5 @ 75%

Workout: For Time

10-20-30-40 Alternating DB Snatches RX(50/35)

50 Double Unders

10-20-30-40 Wallballs (20/14)

Extra Credit :

3×10 Tempo Bulgarian Split Squats **3 second down** (total reps)

3×15 GHD Situps

3×12 Reverse Hypers (10-20lb more than last week)

Friday January 15, 2021 'Friday Workout'

Strength: Power Snatch 10-8-6-4-2 **Add weight throughout/2 min rest between sets**

Workout: For Time

27-21-15-9

Thrusters RX(75/53) RX+(95lb/63)

Toes To Bar

Thursday January 14, 2021 'Thursday Workout'

Strength:Mobility!

Workout: 36 Minute Cap!

Teams of 2

Accumulate as many Calories as possible on Row/Dyne/Erg

**Every 6 minutes 100m odd object carry (D-Ball) or KB Front Rack Carry**

**Each Partner will do 50m**

Tuesday January 12, 2021 'Wednesday Workout'

Strength: 12 Minute EMOM (Every Minute On the Minute)

EVEN: 2-5 Ring Muscle ups (3-5 MU Transition)

ODD: 20 Double unders + 10-15 Situps

Workout: For Time

21-15-9-6

KB Swings (53/35)

Goblet Squats

Pull ups RX+(Chest To Bar)

200m Run