Category: WOD
Thursday January 16, 2020 'Friday workout'

Strength: Deadlifts 4×3 @ 70% **No bounce, reset every rep**

Workout: For Time

3 Rounds

30 Double Unders

20 DB Lunges *You pick the weight*

10 Chest To Bar

then,

3 Rounds

30 Double Unders

20 Walking Lunges

10 Renegade Man-Makers *Same weight as lunges*

Wednesday January 15, 2020 'Thursday Workout'

Strength: Mobility!

Workout: 5 Rounds For Time

200m Run

15 DB Strict Press **You pick the weight**

30 Strict Sit ups

15/12 Calorie Assault Bike

Tuesday January 14, 2020 'Wednesday Workout'

Workout: Teams of 2

For Time **35 Minute CAP**

2000m Row

20 D-Ball/Slamball over shoulder

100 Alternating Wallballs(20lb./14lb.) with partner

1500m Row

14 D-Ball over shoulder

75 Alternating Wallballs

1000m Row

8 D-Ball over Shoulder

50 Alternating Wallballs

Tuesday January 14, 2020 'Tuesday Workout'

Strength: Push Press 4×3 @ 70%

Workout: 13 Minute Ladder

3-6-9-12-15-18-21…..

Power Snatch RX(95lb./63lb.)

Lateral Burpee over Barbell

Toes To Bar

Extra Credit: 4 Rounds

30 Tempo Plate Twist

20 Hollow Rocks

10 Reverse Hypers

Sunday January 12, 2020 'Monday Workout'

Strength: Front Squats 4×3 @ 70%

Workout: “Nasty Girls”

3 Rounds For Time

50 Air Squats

7 Ring Muscle Ups

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

Thursday January 9, 2020 'Friday Workout'

Strength: Find heavy bench press

Workout: For Time

3-6-9-12-15

DB Thrusters (50lb./35lb.)

Chest To Bar

30 Double Unders

DB Deficit Push up

DB Deadlifts

Thursday January 9, 2020 'Thursday Workout'

Strength: Mobility

Workout: 4 Rounds “Fight Gone Bad style”

1 Minute at each station

Cal. Row/Dyne **Switch each round**

Wallballs

Sit ups

Step ups (24″/20″)

1 Minute rest

Tuesday January 7, 2020 'Wednesday Workout'

Workout: “Glen”

For Time **40 Minute CAP**

30 Power Clean + Jerk RX (135lb./93lb.)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

**If you’d like to do teams of 2 split everything but the run together**

Tuesday January 7, 2020 'Tuesday Workout'

Strength: Find heavy Back Squat for the day!

Workout: For Time

teams of 2

300/250 Calorie Row

**You must row 25 Calories before you switch**

Extra Credit: 4 Rounds

15 Reverse Hypers

15 Banded Tricep ext

15 GHD Sit ups

Sunday January 5, 2020 'Monday Workout'

Strength: 10 Minutes to find heavy Strict Press

Workout: 16 Minute AMRAP (As Many Rounds As Possible)

21 Toes To Bar

15 Handstand Push Up

9 “Squat Cleans” RX M(95lb.-135lb.-165lb.-185lb.) RX Fe(63lb.-93lb.-115lb.-135lb.)