Uncategorized

Thursday, 10/12/23

Strength

3×10 Strict Press

WOD

4 Rounds:
20 Toes to Bars
4 Wall Walks

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Wednesday, 10/11/23

Strength

3×10 Back Squats

WOD

15 Minute AMRAP:
20 Deadlifts (115#/85#)
50 Double Unders
100’ Walking Lunge
50 Double Unders
10 Hang Power Cleans (115#/85#)

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Tuesday, 10/10/23

WOD

For Time:
1,000m Run
100/80 Calorie Row
40 Strict Pull Ups

Gymnastics Accessory

1 Set:
Max Handstand Hold on Wall

2 Sets:
Wall Walk Up
10 Shoulder Taps

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Monday, 10/9/23

Strength

Establish a 3RM Hang Squat Snatch

3×3 Snatch Grip Deadlift

WOD

10 Rounds For Max Reps:
30 Seconds Max Burpees to Bar
30 Seconds Rest
30 Seconds Max Wall Balls (20#/14#)
30 Seconds Rest

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Friday, 10/6/23

Partner WOD

Every 6 Minutes For 24 Minutes:
75 Synchro Double Unders
10 Dumbbell Box Step Overs (50#/35#)’s (24”/20”)
20 Ab Mat Sit Ups

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Thursday, 10/5/23

WOD

For Time:
200m Run
10 Squat Snatches (95#/65#)
300m Run
6 Squat Snatches (135#/95#)
400m Run
2 Squat Snatches (155#/105#)
Rest 3 Minutes
2 Squat Snatches (155#/105#)
400m Run
6 Squat Snatches (135#/95#)
300m Run
10 Squat Snatches (95#/65#)
200m Run

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Wednesday, 10/4/23

WOD

For Time:
50 Toes to Bars
40 Burpees to Bar
30 Strict Handstand Push Ups
20 Box Jumps (30”/24”)
10 Rope Climbs

Core Accessory

4 Sets:
10 Kettlebell Sit Ups (Each Arm)
30 Second Hanging L Sit Hold
10x (2 Alternating V Ups+1 V Up)
45 Second Dumbbell Overhead Hold (Each Arm)

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Tuesday, 10/3/23

Strength

Every 2 Minutes For 5 Sets:
5 Back Squats

WOD

Every 5 Minutes For 4 Rounds:
20/16 Calorie Bike
20/16 Calorie Row

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Friday, 9/29/23

Strength

10 Minutes to Establish a Heavy 10 Rep Back Squat

WOD

For Time:
300 Box Step Ups (24”/20”)
Every 2 Minutes (Starting at 0:00): 4 Power Cleans (185#/135#)

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Thursday, 9/28/23

WOD

2 Rounds:
20/16 Calorie Bike
20 V Ups
25 Dumbbell Snatches (50#/35#)
20 V Ups
20/16 Calorie Bike
*Start Round 2 at 10:00

Accessory Work

4 Sets For Quality:
12 Plate Front Raises
10 Dumbbell French Press

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