Jun
17
to Jun 24

Functional Fitness WOD

Monday – 6/18/18

1.

4 Rounds

Station 1: Calorie Row

Station 2: Deadlift

Station 3: Burpees

Station 4: Push Press

*75 seconds at each station

2.

Push Press, build to today’s heavy single

Tuesday – 6/19/18

1.

Amrap 13 of:

400m Run

21 Wall Ball Shots

21 Box Jumps

 

-Rest 4 minutes-

 

2.

Amrap 13 of:

400m Run

21 Hang Power Cleans

12 Pull-Ups

Wednesday – 6/20/18

1.

3-Position Power Snatch

2.

Teams of 2

Amrap 16 of:

30 Double-Unders

15 Power Snatch

*partners complete full rounds

Thursday 6/21/18

1.

Move for 28 min...

400m Run or 500m Row

20 sec Plank in each:

Left, Tall or Elbow, Right

200m Waiter’s Walk

2.

10-15 min stretching/rolling out

Friday 6/22/18

1.

5 Rounds

Max Reps DB Bench Press

Max Strict Pull/Chin-Ups

*rest 3 minutes between rounds

Saturday 6/23/18

1.

Teams of 3

For Time: 

600 Meter Weighted  Run

36 Pull-Ups

20 Squat Cleans

600 Meter Weighted Run

45 Pull-Ups 

35 Squat Cleans

600 Meter Weighted Run

54 Pull-Ups

50 Squat Cleans 

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Apr
22
to Apr 29

HIIT WOD

Monday – 4/23/18

40-30- 20-10
DB Alternating Side Lunge
Pushup
Rest 3 min
12 Min EMOM
12 Alt DB Snatch
15 Air Squat
8 Burpee

Tuesday – 4/24/18

EMOM 15 Min
15/12 cal Row
20 Wall Balls
KB Swing (40 seconds)
3 min Rest
5 Rds
10 Renegade Row
12/9 Bike
15 TTB

Wednesday – 4/25/18

AMRAP 12
12 BB OHS
6 Pullup
Turf Sprint D/B x 2
Rest 3
AMRAP 12
40 OH Walking Lunges
30 Slam Ball
20 Pushups
10 Box Jump

Thursday 4/26/18

EMOM 25
10 BB Thrusters
Jump Rope (45 seconds)
10 DB Pushup
12 DB Push Press
8 Cal Bike

Friday 4/27/18

Deadlift 5 x 5
AMRAP 20
20 Wall Ball
18 Goblet Squat
15 V-up
12 Lunges/side

Saturday 4/28/18

Partner workout
Run 400m Together
20 Alt DB Snatch
20 TTB
20 DB Power Clean
20 TTB

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