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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, 4/5/24

WOD

3 Rounds For Max Reps:
1:00 Deficit Push Ups
1:00 Ring Rows
1:00 Ring Dips
1:00 Calorie Row
1:00 Rest

Thursday, 4/4/24

WOD

For Time:
21-15-9
Hang Power Snatches (95#/65#)
Box Jump Overs (24”/20”)
Handstand Push Ups

Wednesday, 4/3/24

WOD

3 Rounds:
400m Run
30 Ab Mat Sit Ups
20 Wall Balls (30#/20#)

Tuesday, 4/2/24

WOD

3 Rounds, 3 Minutes Each For Max Reps:
5 Power Cleans (185#/125#)
10 Bar Facing Burpes
Max Calorie Bike
*Rest 2 Minutes

Rest 2 Minutes

For Time:
15 Power Cleans (185#/125#)
30 Bar Facing Burpees
45/36 Calorie Bike

Monday, 4/1/24

WOD

10 Minute AMRAP:
5 Bar Muscle Ups
25 Crossover Single Unders
50’ Kettlebell Walking Lunge (53#/35#)

Rest 5 Minutes

10 Minute AMRAP:
60 Single Unders
15’ Handstand Walk
15 Kettlebell Swings (53#/35#)
15’ Handstand Walk

Friday, 3/29/24

WOD

“Passion”
For Time:
100 Double Unders
800m Back Rack Walk (95#/65#)
100 Burpees to Bar

Thursday, 3/28/24

Strength

10 Minutes to Establish a Heavy 1 Rep Deadlift

WOD

Teams of 2
For Time:
4,000/3,600 Meter Row

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