Tuesday’s WOD 04.20.21
Group Warm-up
Deadlift (Weight)
Metcon (Time)
40-30-20-10
Calorie Row
Pull-Up
Burpee Over Rower
Sumo DL High Pull 65/95
Calorie Row
Pull-Up
Burpee Over Rower
Sumo DL High Pull 65/95
Month: April 2021
Monday’s WOD 04.19.21
Monday’s WOD 04.19.21
Group Warm-up
Squat Clean and Jerk (Weight)
Back Squat (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Wallballs 14/20
10 Hang Power Clean 75/115
10 Front Rack Lunge
15 Wallballs 14/20
10 Hang Power Clean 75/115
10 Front Rack Lunge
*5ea. side
Sunday’s WOD 04.18.21
Sunday’s WOD 04.18.21
Group Warm-up
Metcon (Time)
30-30-20-20-10-10
Russian KB Swings 35/53
Sit-Ups
Russian KB Swings 35/53
Sit-Ups
*After each full set complete 7 Burpees
Metcon
Accumulate 5:00 in a Plank (on hands)
*Each time you break perform 10 Push-Ups
RomWod
Saturday’s WOD 04.17.21
Saturday’s WOD 04.17.21
Group Warm-up
Front Squat (7-7-5-5-3-3)
*Building to a heavy 3
Metcon (AMRAP – Rounds and Reps)
w/ a partner..
AMRAP 20:
8 Goblet Squat
8/10 Calorie Bike
20 Double Unders
*alternate movements
Friday’s WOD 04.16.21
Friday’s WOD 04.16.21
Group Warm-up
Bench Press (Weight)
*Find a 1RM for the day!
**Be sure to have a SPOTTER
**Be sure to have a SPOTTER
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2-4-6-8-10-etc…
Up-Down Box Jumps 24/30
2-4-6-8-10-etc…
Up-Down Box Jumps 24/30
*Perform 2 HSPU after each set
Thursday’s WOD 04.15.21
Thursday’s WOD 04.15.21
Group Warm-up
Metcon (Time)
5 Rounds:
400m Run
10 Toes to Bar
25m Walking Lunge
400m Run
10 Toes to Bar
25m Walking Lunge
*Lunge to the curb, then run to the 400m mark and back!
Metcon (Time)
For Time:
100 Sit-Ups
100 Russian Twists
100 Sit-Ups
100 Russian Twists
Wednesday’s WOD 04.14.21
Wednesday’s WOD 04.14.21
Group Warm-up
Metcon
Skill:
12:00 to practice Ring Muscle-Ups
12:00 to practice Ring Muscle-Ups
Metcon (Time)
3 Rounds:
5 Ring Muscle-Ups
15 Hang Power Snatch 65/95
500m Row
5 Ring Muscle-Ups
15 Hang Power Snatch 65/95
500m Row
Tuesday’s WOD 04.13.21
Tuesday’s WOD 04.13.21
Group Warm-up
Metcon (Time)
For Time:
20 Back Squat 95/135
30 Hand Release Push-Ups
30 Front Squats 65/95
30 Hand Release Push-Ups
40 Overhead Squats 55/75
30 Hand Release Push-Ups
50 Air Squats
20 Back Squat 95/135
30 Hand Release Push-Ups
30 Front Squats 65/95
30 Hand Release Push-Ups
40 Overhead Squats 55/75
30 Hand Release Push-Ups
50 Air Squats
*Barbell comes from the ground for all Squat Sets
Rx+..
135/185
95/135
75/115
Monday’s WOD 04.12.21
Monday’s WOD 04.12.21
Group Warm-up
Push Press (3×5)
On a 12:00 clock.. warm-up and complete 3×5 at the same weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Pull-Ups
100m Run
8 Burpee to Plate
100m Run
8 DB Push Press 35/50
100m Run
8 Pull-Ups
100m Run
8 Burpee to Plate
100m Run
8 DB Push Press 35/50
100m Run
*2 DB’s
Sunday’s WOD 04.11.21
Sunday’s WOD 04.11.21
Group Warm-up
Metcon (Time)
3 Rounds:
500m Row
500m Row
-Rest 2-
*score is slowest round
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
RomWod
Min 1 – 1 Deadlift
Min 2 – Upside Down Skill
*Building in weight on the deadlift.
Deadlift Reps.. 3, 3, 2, 2, 1, 1