Friday WOD
112919
•••
You can still get your workout in even if the gym is closed! Give this one a go if you’ve got some extra time.
•
15 Min AMRAP
40 Russian Twists
40 Air Squats
40 Mountain Climbers
:40 Plank
•••
Friday WOD
112919
•••
You can still get your workout in even if the gym is closed! Give this one a go if you’ve got some extra time.
•
15 Min AMRAP
40 Russian Twists
40 Air Squats
40 Mountain Climbers
:40 Plank
•••
Wednesday
112719
•••
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
2 Minute Rest
Tuesday
112619
•••
For Load:
E3MOM
Buy in: 15/12 Calories
7-5-3-3-3-5-7
Front Squat
Monday
112519
•••
Pausing Overhead Squat
•••
AMRAP 14:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
Friday
112219
•••
Strength:
“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
•••
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar
Thursday
112119
•
3 x AMRAP 4’s, resting 4:00 between:
•
AMRAP 4:
21/15 Calories
21 Kettlebell Swings (50/40)
21 Thrusters (75/55)
•
Rest 4 Minutes
•
AMRAP 4:
15/10 Calories
15 Kettlebell Swings (50/40)
15 Thrusters (95/65)
•
Rest 4 Minutes
•
AMRAP 4:
9/6 Calories
9 Kettlebell Swings (50/40)
9 Thrusters (115/85)
Thursday
112119
•••
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)
Tuesday
111919
•••
5 Rounds:
2 min AMRAP:
10 Dumbbell Snatch 50/35
8 Burpees over DB
Max calories
•
2 Min Rest
Monday
111819
•••
Back Squat: 5×3
•
13 Min AMRAP
10 AbMat Sit-ups
9 HRPU
8 DB Box Step Ups
1 Rope Climb
Friday
111519
•••
Clean and jerk: Heavy Single
•••
13 Min AMRAP
1 Clean and Jerk
3 Strict Ring Dips
5 Strict Pull-ups
7m Dumbbell Lunge 50/35