12012020
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees
FINISHER
1.5 Mile Run/Jog
11302020
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS
Weight = #AHAP
**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
11242020
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
11232020
WARM UP
~5:00 Cardio
then
~10:00 Mobility
WORKOUT
For Time:
30x Box Jumps (24″/20″) / Step-Ups
30x Pull-ups / Bands or Ring Rows
30x Kettlebell Swings (#AHAP)
30x Front Squats (115#/80#) / DB’s AHAP#
30x Toes to Bar / High Knees / V-ups
30x Push Press (115#/80#) / DB’s AHAP#
30x Deadlifts (115#/80#) / AHAP#
30x Wallballs AHAP#
30x Bar Facing Burpees / Burpees / Push-ups
30x Double Unders / 3:1 Singles