WOD
Monday! Another great day to shrug off the weekends awful choices, and get fitter!
We’re having a buddy workout today! It’s gonna be super fun. Great for grip development, team building, lots of time outside (regardless of conditions) and plenty of good work building up your pull-up power!
10 Rounds for time w/a buddy (5 each)
200m DB Farmer Carry M:55R/35L, W: 35R/25L (switch hands at 1/2 way mark)
10 Strict Pull-ups (35/25)
20 Alt. DB Power Snatches 55/35
We’ll cover the Dumbbell snatch in great detail and adjust the difficulty so the workout suits each of your needs and abilities, as well as preserves the time domain of the workout so the 10 rounds get done sometime soon! HA 🙂
Saturdays
Remember guys, just 8am!
This is gonna be a tough little team workout for a saturday! Make sure your gardening is all buttoned up and looking good before this one kicks!!
The Workout:
AMRAP 15:
Buddy 1:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
Buddy 2:
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
Buddy 1:
6 Burpee Box Jump Overs
6 Deadlifts
Buddy 2:
6 Burpee Box Jump Overs (24/20”)
6 Deadlifts (225/155#)
Buddy 1:
9 Burpee Box Jump Overs
9 Deadlifts
Buddy 2:
9 Burpee Box Jump Overs (24/20”)
9 Deadlifts (225/155#)
– Continue adding 3 reps to each
movement until time expires.
Yep, just trade back and forth through ascending rounds, such a wonderful scheme!
Friday Fitness Funhouse! Lunges and Pull-ups!
Here we go guys, the main pull-up training for the week, on the bright side, 50 feet isn’t really all that far…
The Workout:
5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
(50/35#)
25 Pull-ups
Typically the number of pull-ups will be scaled back, it’s an aggressive amount of pull-ups. Otherwise, enjoy!
Thursday’s Metal Meltdown! Barbells and Beast Modes
This is a board workout! I’ll do my best to update it when we get all done, remind me though for sure. I’m terrible about that sort of thing, for whatever reason!
The Workout:
“Isabel”
30 Snatches for time 135/95
Always a toughy, this one is typically done best to scale the load, and blast away as powerfully as you can! Short sets, and lots of singles, and you’ve got it made!
Wednesdays
I feel like this one will leave a mark, so to speak 🙂
The Workout:
AMRAP 20:
2 Rope Climbs (15/10-ft.)
20 Alternating Single-Leg Squats
40 Double Unders
Whole lotta scaling goin’ on! Be cool with it, have fun with what you’ve got to do, and get sweaty doing it!!
Tuesday’s Wonderful Muscle Project
Here we go! Get the blocks out, have a good time! Work up the weight in the higher rep sets, and then when it’s time for the singles go for it!
The Workout:
5-5-3-3-3-1-1-1-1
Split Jerk
You aren’t going to get the butt you want by sitting on the one you have