Wod
Saturday December 7, 2019
‘Race to 65’
5 rounds of
1:30 on/ 1 minute off
10 Burpees
Max effort Overhead squats 115/75 I.R.T.
*The goal is to try and complete 65 Overhead squats in 5 rounds or less.
Friday December 6, 2019
Strength
Deadlift
5-4-3-2-1-1-1
‘Dead Strict’
AMRAP 9
3,6,9,12.. so on
Deadlifts 205/135
Strict handstand push ups
Thursday December 5, 2019
Midline
Every 90 seconds for 3 sets
10 Second hollow hold
5 Knee tucks
6 Jack knives
5 Hollow reaches
10 Second hollow hold
‘First come, First serve’
For time
5k row or 300/200 Calorie bike
Wednesday December 4, 2019
Strength
Bench Press
5-4-3-2-1-1-1
‘Speed Ropes’
For time (10 cap)
5 rounds of
10 Burpee box jumps 24/20
3 Rope climbs 15′
Tuesday December 3, 2019
‘Open Chipper’
AMRAP 16
60/50 Calorie row
50 Wall balls 20/14
40 Toes to bar
30 Power cleans 135/95
20 Jerks 135/95
10 Burpee ring muscle ups
Monday December 2, 2019
‘Regional Lunge’
3 rounds of
3:30 on/ 3:30 off
40 Double unders
8 Alternating arm thrusters 50/35
24′ Regional lunges 50/35
8 Alternating arm thrusters 50/35
24′ Regional lunges 50/35
Max effort Handstand walk I.R.T.
Weekly Overview
Todays workout is inspired by Filthy 150 event 5. Tuesday will be a chipper style workout with rowing, power cleans, wall balls, jerks and toes to bar. Wednesday will be a Bench press followed by a short Burpee box jump and rope climb workout. Wednesday will be a chipper style workout with rowing, power cleans, wall balls, jerks and toes to bar. Thursday will be a 5k row. Friday is Deadlifts with a short deadlift and handstand push up workout to follow. Saturday will be interval style workout with a short sprint before some overhead squats.
Sunday December 1, 2019
Schedule for Sunday
9-11am Open gym
9am Mobility Class
General Warm up
Run or Row 2-3 minutes to warm up body and muscles.
Mobility and Maintenance
1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes
Saturday December 7, 2019
Friday December 6, 2019
Thursday December 5, 2019
Wednesday December 4, 2019
Tuesday December 3, 2019
Monday December 2, 2019
Sunday December 1, 2019