Friday, 4/12/24
WOD
2 Rounds for Time:
20 Strict Chin-Ups
40 Bench (or Box) Dips
60 V-Ups
Thursday, 4/11/24
WOD
5 Rounds for Total Time:
50’ DB Front Rack Walking Lunge (50/35)
12 DB Front Squats (50/35)
-Rest 2:00 between sets-
Wednesday, 4/10/24
Strength Work
Every 2:00 for 10:00:
Set 1 – 10 Muscle Cleans + 10 Shoulder Press
Set 2 – 8 Muscle Cleans + 8 Shoulder Press
Set 3 – 6 Muscle Cleans + 6 Shoulder Press
Set 4 – 4 Muscle Cleans + 4 Shoulder Press
Set 5 – 2 Muscle Cleans + 2 Shoulder Press
WOD
For Time:
25 Burpees over the Rower
50/40 Rower Cals
25 Burpees over the Rower
Tuesday, 4/9/24
WOD
AMRAP for 15 minutes:
2 Strict Pull-Ups
5/4 Bike Cals
4 Strict Pull-Ups
10/8 Bike Cals
6 Strict Pull-Ups
15/12 Bike Cals
Monday, 4/8/24
Strength Complex – 5 Sets of:
3 Snatch Grip High Pulls +
3 Muscle Snatches +
3 Overhead Squats
WOD
AMRAP for 7 minutes:
5 Box Jumps (30/24)
7 Toes-to-Bar
9 Wall Balls (20/14)
Friday, 8/4/23
WOD
For Time:
100 Power Snatches (75#/55#)
*Every 1:00 (starting at 0:00) – Complete 15 Air Squats
Accessory Work
4 x 20 (10 each arm) Bottoms-Up Kettle Bell Press
4 x 20 (10 each arm) Dumbbell Leaning Lateral Raise
Friday, 2/3/17
WOD
Open 15.3
14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders
Thursday, 2/2/17
Skill:
4×50′ Overhead Walking Lunge (95#/65#)
WOD:
For Time:
500m Row
40 Alternating Kb Snatch (53#/35#)
1000m Row
40 Alternating Kb Snatch (53#/35#)
500m Row
Wednesday, 2/1/17
Strength:
3×10 Back Squats
WOD:
4×3 Minute AMRAP:
9 Burpee Box Jumps (24″/20″)
12 Toes 2 Bar
15 Calorie Assault Bike
*90 Second Rest
Tuesday, 1/31/17
WOD
7 Minute AMRAP:
3 Power Cleans (205#/145#)
10 Handstand Push Ups
Midline Stability
Alternating Tabata:
Hollow Body Hold
Superman Hold