WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Thursday 2/21/19

Thursday 2/21/19

“Hold the Door”
EMOM 21
15 x Burpees
20 x Med Ball Cleans 20/14
15/12 Calorie Row

Rest 5 Minutes

AMRAP 7
10 x V Ups
20 x Weighted Lunges (one dumbbell)
10 x V Ups
20 x Strict Press

Introduction Workout
Modified Rep scheme, no more than 30 seconds of work in each minute

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Wednsday 2/20/19

Wednsday 2/20/19

“I drink and I know things”

 3 Rounds:
 9 CTB Pull-Ups
 15 Kettlebell Swings (53/35#)
 45 Double Unders
 —
 Accumulate 2min. Hanging from Pull-Up Bar
 —
 3 Rounds:
 45 Double Unders
 15 Kettlebell Swings (53/35#)
 9 CTB Pull-Ups

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Tuesday 2/19/19

Tuesday 2/19/19

 “Open 13.2″
 10min. AMRAP:
 5 Shoulder-2-Overhead (115/75#)
 10 Deadlift (115/75#)
 15 Box Jumps (24/20”)

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Saturday 2/16/19

Saturday 2/16/19

Partner Workout 👫👬👭

Teams of 3
4 Rounds for Time
10 x Burpees
15/10 Calorie Row
20 x Thrusters 45/35
*Introduction workout will mirror this but be modified to fit your needs

Waterfall Style
Partner 1 begins burpees.  As soon as athlete 1 finishes the burpees, s/he moves to the calorie row and Athlete 2 may begin the buroeey. As soon as Athlete 1 finishes the row s/he begins the thrusters athlete 2 moves to the row, and athlete 3 begins the burpees.  This sequence continues until all three athletes have completed 4 rounds of the triplet. At no point can an athlete pass another or begin a movement if an athlete is still working – if this happens, s/he must wait to move on.

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Friday 2/15/19

Friday 2/15/19

EMOM 5
  2 x Hang + Low Hang Squat Clean + Push Jerk
 (2 second pause in each position)
 EMOM 5
 2 x Low Hang Squat Clean + Squat Clean + Split Jerk
 (2 second pause in each position)
 EMOM 10
Squat Clean and Jerk
 
 **If legs are fatigued from front squats yesterday do power clean

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Thursday 2/14/19

Thursday 2/14/19

14 min. EMOTM:
 1: 3 Front Squats (65-70% of current best)
 2: 4 Strict Pull-Ups + 4 Strict Toe-2-Bar

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Wednsday 2/13/19

Wednsday 2/13/19

Partner WOD:
20min. AMRAP:
Row 500m
20 Burpee Over Partner (None moving partner holds plank)
40 Kettlebell Swings (53/35#) (None working partner hangs from pull-up bar)

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Tuesday 2/12/19

Tuesday 2/12/19

 For Reps and Load:
 3min. Pull-Ups
 3min. Handstand Push Ups
 3min. Sit-Ups
 3min. Air Squats
 3min. Max Snatch

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