Tuesday

WOD Four sets for max calories/reps of:90 seconds of Assault Bike (for calories)Rest 30 seconds90 seconds of Devil’s Presses (50/35 lbs)Rest 30 seconds90 seconds of Rowing (for calories)Rest 30 seconds90 seconds of Strict Pull-UpsRest 30 seconds Post WOD OPTIONAL...

Monday

WOD “Nate”Complete as many rounds and reps as possible in 20 minutes of:2 Ring Muscle-Ups4 Strict Handstand Push-Ups8 Kettlebell Swings (32/24 kg) Compare results to May 11, 2020. Post WOD Three sets of:Single-Leg Hip Bridge x 10-12 reps each leg @ 2012Rest 30...

WOD

Every 10 minutes, for 40 minutes (4 sets) for times of:600 Meter Row30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)30/20 Calories of Assault Bike...

Friday

Pre WOD Every 2 minutes, for 16 minutes (8 sets) of:Clean x 1.1(rest 5-10 seconds between singles) Build over the course of eight sets to today’s heavy double. WOD Complete rounds of 21, 15 and 9 reps for time of:Power Cleans (135/95 lbs)Chest-to-Bar...

Thursday

WOD For time:50 Kettlebell Swings (24/16 kg)40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)30 Burpees20 Dumbbell or Kettlebell Thrusters (24/16 kg)10 Bar Muscle-Ups20 Dumbbell or Kettlebell Thrusters30 Burpees40 Walking Lunges with Farmer’s Carry50 Kettlebell...