Wednesday 4-1-20

Wednesday 4-1-20
EMOM x 9
Min 1: 20 Sit-ups
Min 2: 40 Shoulder Taps
Min 3: 20 Tricep Extensions

———————————————
“Weeble Wobble”
For Time:
27-21-15-9-3
Goblet Squats
Box Jumps
Burpees

Tuesday 3-31-20

Tuesday 3-31-20 “Hold Tight”
AMRAP 6
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

REST 3 MINUTES

AMRAP 5
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

REST 2 MINUTES

AMRAP 4
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

REST 1 MINUTE

AMRAP 3
30 Double Unders
20 Kettlebell Swings
10 Kettlebell High Pulls

When you start a new AMRAP, start on the movement and rep that you finished on during the previous AMRAP. Your score is total rounds plus reps for the entire WOD.

Monday 3-30-20

Monday 3-30-20

3 Sets Of:
20 Bulgarian Split Squats
(10 each leg)
20 Hollow Rocks
20 Single Arm Arnold Press
(10 each arm)

“Get Jacked”
5 Rounds for Time
40 Bear Jacks
20 Alternating Pistols
10 Push-ups

Saturday 3-28-20

Saturday 3-28-20

Take at least 45 minutes doing something active outside.

Then take 20 minutes to mobilize as a cool down.

Friday 3-27-20

Friday 3-27-20

5 Sets of PVC/Barbell Complex
(For QUALITY, not time)
5 Overhead Squats
5 High Hang Power Snatches
5 Hang Power Snatches
5 Mid-shin/Floor Power Snatches

“Hang Tough”
AMRAP 12
5 Hang Squat Snatches
5 Overhead Squats
5 Strict Pull-ups

Thursday 3-26-20

Thursday 3-26-20

Body Armor
3 Giant Sets:
24 Single Leg Glute Bridges
(12 each leg)
12 Plank Down Ups

Rest 1-2 Minutes between sets.

“Up and Over and Though the Woods”

Work for :45/ Rest :15  for
15 Minutes (5 Rounds)

Criss Cross Mountain Climbers
Lateral Jumps Over Object
Object Overhead Carry

Wednesday 3-25-20

Wednesday 3-25-20

“46 Special K”

Buy In:
Run 1.2 Miles

Then...
3 Rounds
46 Air Squats
46 Alternating Dumbbell Snatches (50/35)
46 Burpees

Buy Out:
Run 1.2 Miles