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WODs & News

26
Jan

Monday January 27th 2020

Strength:

Back Squats 5×5

Adding weight each set or stay at one challenging weight the whole time. 


Conditioning: 

21-15-9 

Back Squats (must clean weight and put on back to start) 115/85/65

Lateral burpees over barbell

22
Jan

Thursday January 23rd 2020

Tabata:
Kettlebell Swings (53/35/26)
Assault Bike Calories
Kettlebell Box Step-ups (53/35/26 to 24/20/16)
AB mat situps

TABATA
8 Rounds:
20 Second On
10 Second Off
 *Your final score will be the sum total of reps completed at all 4 movements 
 *4 separate TABATAS each 4 mins long so 16 total mins

20
Jan

Tuesday January 21st 2020

Strength:

Hang Power Snatch Build to a heavy set of 3 

Conditioning: For Time:
100 Air Squats
50/35/25 Calorie Row
25 Hang Power Snatches (115/85/65)

1 2 3 125