Monday July 6, 2020


Ben

3 Sets: AMRAP 3:00 Minutes 
21 Air Squats
15 Double Dumbbell Deadlifts (50’s/35’s)
9 Double Dumbbell Shoulder to Overhead (50’s/35’s)
Rest 3 Minutes Between

Box Brief:
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Wednesday July 1, 2020

Warm Up
2 Rounds:
1:00 Single Unders or Jumping Jacks
10 Inchworms
10 Lunge Elbow to the Floor

WOD
2 Sets: 5 Rounds of:
20 Alternating Step Back Lunges (Total)
30 Plate Hops or Jumping Jacks
-Rest 3 Minutes B/T Sets-

ADVANCED VERSION
2 Sets: 5 Rounds of:
10 Alternating Single Arm Devil’s Press (50/35)
40 Double Unders
-Rest 3 Minutes B/T Sets-

Post scores to comments 

Tuesday June 30, 2020

Warm Up
5 Minute Clock:
20 Bodyweight RDLs
20 Russian Twists
:30 Single Arm Dumbbell Overhead Hold (Each Side) or 1:00 Plank Hold

WOD
2 Sets: AMRAP 6 Minutes:
24 Bodyweight RDLs
24 Alternating Leg V-ups
24 Mountain Climbers
-Rest 4:00 b/t sets-

ADVANCED VERSION
2 Sets: AMRAP 6 Minutes:
12 Double Dumbbell Deadlifts 50s/35s
24 Alternating Leg V-Ups
12 Double Dumbbell Shoulder to Overhead
-Rest 4 Minutes B/T Sets-

Post scores to comments 

Monday June 29, 2020

Warm up: 3 Rounds of
10 Step Back Lunges (Total)
20 Scap Only Push Ups
:30 Handstand Hold or Plank Hold

WOD
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
Post Scores to commets

ADVANCED VERSION
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Handstand Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
Post scores to comments