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Tuesday, 2/13/24

Strength

Every 2 Mnutes for 10 Minutes:
2 Deadlifts @85%

WOD

5 Rounds:
10/8 Calorie Bike
20 Wall Balls (20#/14#)
50 Double Unders
*Go Every 3 Minutes

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Monday, 2/12/24

Strength

10 Minute EMOM:
5 Power Snatches

WOD

5 Rounds:
4 Shuttle Runs (50’)
8 Burpee Box Jump Overs (24”/20”)
*Rest 1:1

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Friday, 2/9/24

WOD

6 Rounds, 1 Minute Per Station For Max Reps:
Calorie Row
Burpees to Bar
Calorie Ski Erg
*Rest 1 Minute

Accessory Work

4 Sets:
12 Leaning Dumbbell Lateral Raises
10 Single Dumbbell Skull Crushers

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Thursday, 2/8/24

Strength

10 Minute EMOM:
5 Power Clean and Jerks

WOD

For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30#/20#)
25 Push Ups
75 Air Squats

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Wednesday, 2/7/24

Strength

Every 2 Minutes for 10 Minutes:
3 Bench Press @80%

WOD
5 Rounds, Go Every 4 Minutes:
5 Shuttle Runs (50’)
25’ Handstand Walk
5 Shuttle Runs (50’)
25’ Handstand Walk
5 Shuttle Runs (50’)

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Tuesday, 2/6/24

Strength

Every 2 Minutes for 10 Minutes:
3 Back Squats @80%

WOD

4 Rounds:
15/12 Calorie Bike
15 Toes to Bars
200’ Farmers Carry (50#/35#)
5 Bar Muscle Ups

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Monday, 2/5/24

Strength

Every 2 Minutes for 10 Minutes:
3 Deadlifts @80%

WOD

7 Minute AMRAP:
7 Hang Power Snatches (95#/65#)
7 Box Jump Overs (30”/24”)

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Friday, 2/2/24

WOD

For Time:
6 Thrusters (135#/95#)
12 Chest to Bar Pull Ups
5 Thrusters (135#/95#)
10 Chest to Bar Pull Ups
4 Thrusters (135#/95#)
8 Chest to Bar Pull Ups
3 Thrusters (135#/95#)
6 Chest to Bar Pull Ups
2 Thrusters (135#/95#)
4 Chest to Bar Pull Ups
1 Thrusters (135#/95#)
2 Chest to Bar Pull Ups
2 Thrusters (135#/95#)
4 Chest to Bar Pull Ups
3 Thrusters (135#/95#)
6 Chest to Bar Pull Ups
4 Thrusters (135#/95#)
8 Chest to Bar Pull Ups
5 Thrusters (135#/95#)
10 Chest to Bar Pull Ups
6 Thrusters (135#/95#)
12 Chest to Bar Pull Ups

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Thursday, 2/1/24

Strength

10 Minute EMOM:
5 Power Snatches

WOD

8 Rounds For Max Reps:
30 Second Max Dumbbell Bench Press (35#/25#)
30 Second Max Sit Ups
30 Second Rest

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Wednesday, 1/31/24

Strength

Every 2 Minutes for 10 Minutes:
5 Bench Press @75%

WOD

15 Minute AMRAP:
10 Shuttle Runs (50’)
5 Wall Walks
10 Shuttle Runs (50’)
15 Deadlifts (185#/35#)

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