Tuesday, 1/30/24
Strength
Every 2 Minutes for 10 Minutes:
5 Back Squats @75%
WOD
5 Rounds:
10 Lateral Burpees Over the Dumbbell
50’ Single Dumbbell Walking Lunge (50#/35#)
20/16 Calorie Bike
Uncategorized
Monday, 1/29/24
Strength
Every 2 Minutes for 10 Minutes:
5 Deadlifts @75%
WOD
For Time:
0:00 to 2:00
45 Double Unders or Crossover Single Unders
15/12 Calorie Row
Then
2:00-4:00
15/12 Calorie Row
45 Double Unders or Crossover Single Unders
Then
4:00-6:00
15/12 Calorie Row
15 Box Jump Overs (24”/20”)
Then
6:00-8:00
15 Box Jump Overs (24”/20”)
15/12 Calorie Row
Then
8:00-10:00
45 Double Unders or Crossover Single Unders
15/12 Calorie Row
Then
10:00-12:00
15/12 Calorie Row
45 Double Unders or Crossover Single Unders
Then
12:00-14:00
15/12 Calorie Row
15 Box Jump Overs (24”/20”)
Then
14:00-16:00
15 Box Jump Overs (24”/20”)
15/12 Calorie Row
Friday, 1/26/24
WOD
For Time:
25 Shuttle Runs (50’)
50 Wall Balls (20#/14#)
50 V Ups
50 Wall Balls (20#/14#)
25 Shuttle Runs (50’)
Thursday, 1/25/24
Strength
Every 2 Minutes for 10 Minutes:
5 Bench Press @70%
WOD
3 Rounds:
30 Kettlebell Swings (53#/35#)
30 Push Ups
Wednesday, 1/24/24
Strength
Every 2 Minutes for 10 Minutes:
5 Back Squats @70%
WOD
5 Rounds:
12/10 Calorie Bike
60 Double Unders
12/10 Calorie Bike
*Go Every 3 Minutes
Tuesday, 1/23/24
Strength
Every 2 Minutes for 10 Minutes:
5 Deadlifts @70%
WOD
4 Rounds, 2 Minutes Each For Max Reps:
200/180 Meter Row
12 Box Jump Overs (24”/20”)
Max Thrusters (95#/65#) in Remaining Time
*Rest 2 Minutes
Monday, 1/22/24
Strength
10 Minute EMOM:
1 Power Clean and Jerk
WOD
15 Minute AMRAP:
50’ Dumbbell Overhead Walking Lunge (Right Arm)
15 Toes to Bars
50’ Dumbbell Overhead Walking Lunge (Left Arm)
15 Burpees Over Dumbbell
15 Dumbbell Snatches
*(50#/35#)
Friday, 1/19/24
WOD
For Time:
100 Double Unders
50 Thrusters (45#/35#)
200 Single Unders
50 Thrusters (45#/35#)
100 Double Unders
Thursday, 1/18/24
Strength
10 Minute EMOM:
5 Power Snatches
Partner WOD
10-9-8-7-6-5-4-3-2-1
50’ Shuttle Sprint
Wednesday, 1/17/24
Strength
Every 2 Minutes for 10 Minutes:
5 Bench Press @65%
WOD
2 Rounds:
40/32 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups