Core Tabata
8 Rounds of Tabata Alternating Between:
V-ups
Bird Dogs
V-ups
Bird Dogs
A Good Ol’ AMRAP Friday
12 Minute AMRAP of:
30 Double Unders
20 Kettlebell Swings (50/35)
10 Burpees
10 Pull-ups
30 Double Unders
20 Kettlebell Swings (50/35)
10 Burpees
10 Pull-ups
Rx+ swap pull-ups for 5 BMUs
Handstand Practice
15 Minutes:
Handstand Push-up & Walk Practice
Handstand Push-up & Walk Practice
For All The Reps!
4 Rounds for Reps
Minute 1 – Calorie Row
Minute 2 – Sit-ups
Minute 3 – Box Jump Overs (24/20)
Minute 4 – Rest
Minute 1 – Calorie Row
Minute 2 – Sit-ups
Minute 3 – Box Jump Overs (24/20)
Minute 4 – Rest
Bent Over Row
Bent Over Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout to a heavy set of 5.
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout to a heavy set of 5.
Monday – Jump, Kick, Snatch
10 Minute AMRAP of:
50 Double Unders
30 Flutter Kicks (L+R=1)
10 Kettlebell Snatch (50/35) – 5R/5L
50 Double Unders
30 Flutter Kicks (L+R=1)
10 Kettlebell Snatch (50/35) – 5R/5L
Option #2 – Back Squat 3RM
Back Squat 3 Rep Max Test
Back Squat 1RM Test
1 Rep Max Back Squat
*If you’re new to the gym, recovering from an injury, or aren’t confident maxing out your back squat, test your 3 rep max.
Surprise Rebranding WOD!
You’ll find out on Friday!! Bring a buddy.
A Good Ol’ Grind
10 Rounds:
With 2 Minutes On The Clock:
150 Meter Row
10 Alternating Dumbbell Snatch (30/20)
10 Jumping Lunges
*Score is total reps
Rx+ 50/35
With 2 Minutes On The Clock:
150 Meter Row
10 Alternating Dumbbell Snatch (30/20)
10 Jumping Lunges
*Score is total reps
Rx+ 50/35