Tues., March 31, 2020

WOD:

3 Rounds for time:

20 lunges (alternating)

20 Burpees

CW: 11:42

LW: 11:17

Plus 10 min. Row

CW: 2177 mtrs.

LW: 1925 mtrs.

Mon., March 30, 2020

WOD:

Three sets of:

10 Bulgarian Goat Bag Swings
10 (Seated) Single-Arm Kettlebell Presses (each arm)
10 Alternating Reverse Lunges with Goblet Hold
10 Single Kettlebell Thrusters (hands on horns)

Rest between sets

Then…

4 sets for times:

800 Meter Row
12 Strict Push-ups

20 Kettlebell Swings

CW: 17:31

LW: 20:13

Sun., March 29, 2020

WOD:

A.
4 sets:

45-Second Wall Sit
45 seconds of Goblet Squats
45 seconds of Banded Good Mornings
30-Second Flutter Kick
10 push-ups

B.
For time:

50 Calories Row (CW: 3:48, LW: 4:41)

50 Dumbbell Box Step-Overs (CW: 4:44, 25#, LW: 3:50, 15#)

Wed., March 25, 2020

WOD:

Row 1,600 meters
Rest 3 minutes
Row 1,200 meters
Rest 2 minutes
Row 800 meters
Rest 1 minute
Row 400 meters

CW: 6:51, 5:02, 3:19, 1:34
LW: 8:30, 6:13, 4:05, 2:34

Tues., March 24, 2020

WOD:

A.
For time:

36 Kettlebell Swings
36 Flutter Kicks
24 Kettlebell Swings
24 Flutter Kicks
12 Kettlebell Swings
 12 Flutter Kicks

Compare results to August 23, 2019.

CW: 4:05

LW: 3:46

B.
Every 2 minutes, for 18 minutes (3 sets) of:

Barbell Hip Thrust x 6 reps
Band Pull-Aparts x 30 reps
Plank Hold for 60 seconds

Mon., March 23

WOD:

A.
3 sets of:

Alternating Dumbbell Bench Press x 8 reps each arm
Turkish Get-Ups x 2-3 reps each arm
Plank hold for  60 seconds

B.
Complete as many rounds and reps as possible in 14 minutes of:

20 Hurdle Hops
20 Seated Single-Arm Dumbbell Push Presses*
10 Strict Push-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

CW: 7 Rds. plus 20 HH, 4 Presses (25#)

LW: 8 Rds. (15#)

Sun., March 22, 2020

WOD:

25-20-15-10-5 reps for time of:

Burpees
Seated Press

CW: 17:22 (30/25#)

LW: 16:39 (15#)

Thurs., March 19, 2020

WOD:

15 rounds rowing:

30 seconds on

30 seconds off

CW: 2225 mtrs.
LW: 1841 mtrs. (terrible!!)

Wed., March 18, 2020

WOD:

In any order/combination:

100 push-ups

100 squats

100 flutter kicks

CW:9:39
LW: 8:56

Plus 10 min. Bike

CW: 2.9 mi.
LW: 2.7 mi.

Mon., March 16, 2020

WOD:

5 sets of each:

Minute 1 – 250 Meters of Rowing
Minute 2 – 20 Goblet Squats
Minute 3 – 20 Push-Ups
Minute 4 – 20 Hurdle Hops
Minute 5 – 10 (each leg) Single Arm Bent Over Row

CW: 25:28
LW: 28:10

Sn., March 15, 2020

WOD:

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

CW: 16:07

LW: 17:37

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each Rest 60 seconds
(Barbell) Glute Bridges x 6-8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Tues., March 10, 2020

WOD:

A.
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest
Tempo Front Squat x 3 reps @ 31X1
Rest
Med-Ball Pec Activation Walk x 60 seconds
Rest

B.
For time:
30/20 Calories on Bike
30 V-Ups
20 Thrusters
30 V-Ups
20 Thrusters
30/20 Calories Row

CW: 10:51 (20# DB for T)

LW: 16:12 (45# bar for T)

Mon., March 9, 20202

WOD:

6 sets of:

400 Meter Run Row
16 Kettlebell Swings
8 Push ups

CW: 20:39
LW: 23:52

Sun., March 8, 2020

WOD:

Deadlift 5-3-3-1-1-1 reps

CW: 155, 170, 185, 200, 210, 220
LW: 105, 115, 120, 125, 130, 135 (PR, I believe)

Wed., March 4, 2020

WOD:

A.
4 sets of each:

Split-Stance Romanian Deadlift x 8 reps each leg
45 second plank

B.
Complete as many rounds and reps as possible in 7 minutes of:

21 Kettlebell Sumo Deadlifts
14 V-Ups

CW: 4 rds. plus 19 KBSD

LW: 4 rds. plus 10 KBSD

Plus 5 min. Bike

CW: 1.6 mi.

LW: 1.3 mi.

Tues., March 3, 2020

WOD:

A.
4 sets of each:
Station 1 – Landmine Press x 8-10 reps (Left Arm)
Station 2 – Landmine Press x 8-10 reps (Right Arm)
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – flutter kick 45-60 seconds

B.
Complete as many reps as possible in 12 minutes of:
3 Strict DB Seated Presses
3 Strict Push-Ups

6 Strict DB Seated Presses
6 Strict Push-Ups

9 Strict DB Seated Presses
9 Strict Push-Ups

and so on, continuing to add 3 reps each round.

CW: 21 DBSP, 15 PU (25# DB) LW: 18 Rds. (15# DB)

Mon., March 2, 2020

WOD:

21-15-9 reps for time of:

Cleans
Push-ups

CW: 8:06 (55# cleans)

LW: 9:52 (55# cleans)

Plus 10 min. Bike

CW: 2.8 mi.

LW: 2.7 mi.

Sun., March 1, 2020

WOD:

3 rounds for time of:

10 overhead squats

800-m row

CW: 16 min. (35# bar)

LW: 18:28 (35# bar)

Plus 5 min. Bike

CW: 1.5 mi.

LW: 1.3 mi.