Wed. Jan. 29, 2025

 WOD:

A.  Three sets of:

Front-Racked Alternating Lunges x 16-20 reps
Wall Sit Hold x 60 seconds
Prone Plank Hold x 60 seconds

Rest between sets

B.  Three rounds for time of:

400 Meter Row
20 Kettlebell Swings
10 Strict Pull-Ups or Push-ups

CW: 11:46

LW: 14:01

Tues., Jan. 28, 2025

 WOD:

1000 Meter Row
100 Single-Unders
35 Calories  Bike
40 Dumbbell Push Presses (CW: 25#, LW: 15#)
35 Calories  Bike
100 Single-Unders
1000 Meter Row

Mon., Jan. 27, 2025

 WOD:

Complete as many reps as possible in 18 minutes of:

400-meter row
20  sit-ups
20 box step-ups
10 dumbbell shoulder press

CW: 3 rds. plus 365 mtr. Row

LW: 3 rds. plus 400 mtr. Row, 3 SU's

Plus:

Dumbbell Deadlift

7 5 3

CW: ?

LW: 105#

Sat., Jan. 25, 2025

 WOD:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Dumbbell Bench Press 5-5-5-5-5 reps

CW: 85#, ?, 40# DB

LW: 50#, 55#, 55#

Wed., Jan. 22, 2025

 WOD:

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups
10 knees-to-elbows
15 goblet squats

CW: 7 rds. plus 5 PU

LW: 5 rds. plus 5 PU, 5 KTE

Tues., Jan. 21, 2025

 WOD:

3 rounds for time of:

30  push-ups
30 dumbbell box step-ups

CW: 11:16

LW: 11:47

+ Deadlifts, 7, 5 , 3

CW: 165#

LW: 105#

Mon., Jan. 20, 2025

 WOD:

15-12-9 reps of

Backsquat
Dumbbell bench press

CW: 90#, 30#

LW: 65#, 20#

Sat., Jan. 18, 2025

 WOD:

For time(?):

1,600-meter row
Rest 3 minutes
800-meter row
Rest 2 minutes
400-meter row
Rest 1 minute
200-meter row

CW: 19:45

LW: could not time (too many interruptions!)

Wed., Jan. 15, 2025

 WOD:

5 rounds for time of:

12 push press
12 back squats

CW: 55#

LW: 45#

Tues., Jan. 14, 2025

 WOD:

A. 3 sets of each:

Death March x 20 reps
Turkish Get-Ups x 6 reps (3 each side)
Side Plank x 45 seconds each side

B. For time:

50 Calories of Bike
50 Alternating Dumbbell Push Press

CW: didn't time, 30# DB

LW: 8:34, 15# DB

Mon, Jan. 13, 2025

 WOD:

4 Rounds of;

45 second bar hang
75 single unders
10 tricep extension (dumbbell) (CW: 40#, LW: 15#)

Sat., Jan. 11, 2025

 WOD:

AMRAP in 20 minutes of:

15 box step-ups
12 kettlebell swings
15 dumbbell deadlifts

CW: 5 rds. plus 15 BSU, 4 KBS (40# DB's)

LW: 6 rds. (25# DB's)

Wed., Jan 8, 2025

 For max reps:

Tabata dumbbell box step-ups

Rest 1 minute

Tabata  sit-ups

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata burpees

20 seconds work, followed by 10 seconds rest for 8 intervals

Tues., Jan. 7, 2025

 WOD:

21-15-9 reps of:

Front squats (CW: 65#, LW: 55#)
Push-ups

Plus 25 Slam Balls

Mon., Jan. 6, 2025

 WOD:

Complete AMRAP in 20 minutes of:

Row 400 meters
Max-reps pull-ups

Plus Deadlifts

CW: 165 x 7, 175 x 5, 180 x 3

LW: 105 x 7, 115 x 5, 125 x 3

Sat., Jan. 4, 2025

 WOD:

2,000 meter row

CW: 9:10

LW: 10:40

Thurs., Jan. 2, 2025

 WOD:

Complete as many reps as possible in 30 minutes of:

800-meter row
20 toes-to-bars
30  bike calories

CW: 3 rds. plus 800 mtr. row

LW: 3 rds. plus 800 mtr. row (did V-ups instead of toes to bar because of shoulder)