WOD (WORKOUT OF THE DAY)

StrengthWOD 19/1 18:45

A1 Tempo Barbell Strict press x5

Rest 60s

A2 Tempo alternating DB push press x5/5

Rest 60s

A3 Bent over lateral raise x10

Rest 2 min (3-4 sets)

 

B Landmine goblet press-outs 3×8/8

 

C

4 supersets

Standing alternating DB curl x7/7 – right into Single DB Double head curl x7

Standing DB tricep extensions x14

Rest 90s

 

D

Russian KB swings

10 sets x 10 reps

Big Bell, powerfull swings, short rest.

 

WOD 19/1

CONDITIONING

”BARNHART’S BET”

COMPETE

[On the 0:00]
For Time:
21 Power Cleans 52,5/37,5
30/21 Calorie Assault Bike
21 Power Cleans 52,5/37,5
[On the 8:00]

For Time:
15 Power Cleans 70/50
30/21 Calorie Assault Bike
15 Power Cleans 70/50
[On the 16:00]

For Time:
9 Power Cleans 85/60
30/21 Calorie Assault Bike
9 Power Cleans 85/60
[Cap at 24:00]

TRAIN
[On the 0:00]

For Time:
21 Power Cleans 52,5/37,5
30/21 Calorie Assault Bike
21 Power Cleans 52,5/37,5
[On the 8:00]

For Time:
15 Power Cleans 70/50
30/21 Calorie Assault Bike
15 Power Cleans 70/50
[On the 16:00]

For Time:
9 Power Cleans 85/60
30/21 Calorie Assault Bike
9 Power Cleans 85/60
[Cap at 24:00]

SWEAT

[On the 0:00]
For Time:
21 Power Cleans 42,5/30
40/30 Calorie Assault Bike
21 Power Cleans 42,5/30
[On the 8:00]

For Time:
15 Power Cleans 52,5/37,5
40/30 Calorie Assault Bike
15 Power Cleans 52,5/37,5
[On the 16:00]

For Time:
9 Power Cleans 60/42,5
40/30 Calorie Assault Bike
9 Power Cleans 60/42,5

[Cap at 24:00]

 

Built By CompTrain

3-2-1…GO

WOD 18/1

WEIGHTLIFTING:

PART 1: PUSH JERKS
5 sets of 3 Push Jerks

 

CONDITIONING

”SQUARE UP”

COMPETE

PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 85/60
16 Box Jump Overs 77/60

TRAIN

PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 85/60
16 Box Jump Overs 77/60

SWEAT

PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 60/42,5
16 Box Jump Overs 60/50

 

Built By CompTrain

3-2-1…GO

17/1-22 ”C2 CINDY”

”C2 CINDY”

COMPETE

[ALL TRACKS]
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

* Score = Total Rounds + Reps of ”Cindy”
* Pick-up where you left off after row

WOD 17/1

CONDITIONING

”C2 CINDY”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
– Every 5 Minutes [Starting at 0:00]:
500 Meter Row

Built By CompTrain

3-2-1…GO

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