Workout of the Day (WOD)
Monday 2/2
Back Squat
Every 2:30 × 4 sets
2 Back Squats @ 80-82%
Levi’s Stadium
5 Sets:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
Tuesday 2/3
Strict Press
Every 2:00 × 5 sets
2 Strict Press @ 75%
Halftime
5 Sets
20/16 Calorie Row
10 Box Jump Overs (24/20)
Wednesday 2/4
Deadlift
Every 2:30 × 4 sets
2 Back Squats @ 80-82%
On the Gridiron
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
Thursday 2/5
Power Snatch + Overhead Squat
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7
Annie
For Time:
50-40-30-20-10
Double Unders
Abmat Sit Ups
OR
Goat Day
EMOM 20:
Odd Minute: Movement 1
Even Minute: Movement 2
Friday 2/6
Open 20.5
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
Gymnastics Core Work
3 sets
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 between rounds-
Saturday 2/7
Foam Fingers and Face Paint
Teams of 2
For Time:
400m Run (together) (Or 30/24 calorie bike - both)
15 Synchro Wall Walks
800m Run (together) (Or 60/48 calorie bike - both)
50 Synchro Single Dumbbell Box Step Up (50/35)(20)
400m Run (together) (Or 150/40 cal bike (both)