Monday

Monday

Workout of the Day “Barbara” 5 rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly 3:00 between rounds Post time of each round Advanced option 10 muscle ups 20 handstand pushups 30 GHD situps 40 pistols  

Saturday

Saturday

Workout of the Day 4 rounds for time with a partner P1: 8 manmakers (#50/#35) / P2: front plank hold P1: 20 deadlifts (#275/#205) / P2: wall sit P1: 24 arm DB thrusters (#50/#35) / P2: hollow body hold Then, cash out.. 500 double unders / row

Friday

Friday

Workout of the Day 5 rounds as many reps as possible 1:00 10 meter shuttle sprints 1:00 wall ball shots (#20/#14) 1:00 kettlebell swings (24kg/16kg) 1:00 box jumps (24″/20″) 1:00 rest

Tuesday

Tuesday

Pre WOD Every minute on the minute for 10 minutes 3 muscle snatch Workout of the Day 2 rounds 3:00 max meters farmers carry (#32kg/24kg) 2:00 AMRAP jumping lunges 1:00 AMRAP muscle ups 3:00 rest  

Saturday

Saturday

Workout of the Day 3 rounds with a partner for time 40 partner wall ball shots 30 calorie bike / partner deadlift hold (alternate every 15 cal) 40 alternating box jumps 30 calories row / front plank hold ((alternate every 15 cal))

Friday

Friday

Pre WOD Bench press 5 X 5 Workout of the Day For time 20 power snatchs (#95/#65) 20 lateral over the bar burpees 20 overhead squats 20 lateral over the bar burpees 20 squat snatches

Thursday

Thursday

Pre WOD Deadlift 6 X 3 Workout of the Day 12 minutes as many rounds as possible 6 DB weighted box step over (#50/#35)(24″/20″) 8 hand release pushups 10 supine ring rows