Uncategorized

Tuesday, 2/27/24

Strength

10 Minute EMOM:
5 Touch N Go Power Snatches

WOD

For Time:
0:00-5:00
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars

5:00-10:00
10 V Ups
10 Burpee Broad Jumps (4’/3’)
10 V Ups
10 Burpee Broad Jumps (4’/3’)
10 V Ups

10:00-15:00
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars

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Monday, 2/26/24

Strength

Every 2 Minutes for 10 Minutes:
5 Deadlifts @70%

WOD

For Time:
15-12-9-6
Calorie Bike
Deadlifts (155#/105#)
Strict Handstand Push Ups
*Female Calories: 12-9-7-5

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Friday, 2/23/24

WOD

For Time:
27-21-15-9
Calorie Row
Thrusters (95#/65#)

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Thursday, 2/22/24

Strength

10 Minute EMOM:
3 Deadlifts @67.5%

WOD

“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

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Wednesday, 2/21/24

Strength

10 Minute EMOM:
3 Back Squats @67.5%

WOD

16 Minute AMRAP:
14 Alternating DB Hang Clean and Jerks (50#/35#)
12 Burpees Over the Dumbbell
10 Toes to Bars

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Tuesday, 2/20/24

Strength

10 Minute EMOM:
5 Power Clean and Jerks

WOD

5 Rounds:
10 Shuttle Runs (50’)
15/12 Calorie Bike
Handstand Walk (25’)

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Monday, 2/19/24

Strength

10 Minute EMOM:
3 Bench Press

WOD

4 Rounds, 3 Minutes Each For Max Reps:
500/450 Meter Row
Max Bar Muscle Ups in Remaining Time
*Rest 1 Minute

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Friday, 2/16/24

WOD

10 Rounds For Time:
8 Ground to Overhead (95#/65#)
10 Bar Facing Burpees

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Thursday, 2/15/24

Strength

Every 2 Minutes for 10 Minutes:
2 Bench Press @85%

WOD

For Time:
2,000/1,800 Meter Row
*Every 2:00 10 Dumbbell Thrusters (50#/35#)

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Wednesday, 2/14/24

Strength

Every 2 Minutes For 10 Minutes:
2 Back Squats @85%

WOD

For Time:
24-21-18-15-12
Kettlebell Swings (53#/35#)
V Ups
Kettlebell Box Step Ups (24”/20”)

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