Tuesday, 1/9/24
Strength
10 Minute EMOM:
5 Touch N Go Power Clean and Push Jerks
*Rest 2 Minutes Before Starting the Metcon
WOD
10 Rounds For Time:
200/180 Meter Row
*Go Every 1 Minute
Tuesday, 1/9/24
Strength
10 Minute EMOM:
5 Touch N Go Power Clean and Push Jerks
*Rest 2 Minutes Before Starting the Metcon
WOD
10 Rounds For Time:
200/180 Meter Row
*Go Every 1 Minute
Monday, 1/8/23
Strength
10 Minutes to Build Up to a Heavy 1 Rep Back Squat
WOD
For Time:
30 Pull Ups
30 Back Squats (95#/65#)
30 Burpees
Rest 1 Minute
20 Chest to Bar Pull Ups
20 Front Squats (115#/85#)
20 Burpees to Bar
Rest 1 Minute
10 Bar Muscle Ups
10 Overhead Squats (135#/95#)
10 Bar Facing Burpees
Friday, 1/5/24
WOD
For Time:
21 Devils Press (35#/25#)
42 Pull Ups
15 Devils Press (35#/25#)
30 Pull Ups
9 Devils Press (35#/25#)
18 Pull Ups
Accessory Work
4 Sets:
16 Dumbbell Bulgarian Split Squats (8 Each Leg)
20 Single Leg Dumbbell Hip Thrust (10 Each Leg)
Thursday, 1/4/24
Strength
4×10 Strict Press
WOD
For Time:
50/40 Calorie Bike
15 Wall Walks
50/40 Calorie Bike
Wednesday, 1/3/24
WOD
14 Minute AMRAP:
14/11 Calorie Row
14 Deadlifts (155#/105#)
36 Double Unders
Core Strength
8 Minute EMOM:
Odd: 30 Second Hollow Rocks
Even 30 Second Hanging Knee Raises
Tuesday, 1/2/24
WOD
50 Wall Balls (20#/14#)
10 Shuttle Runs (50”)
40 Wall Balls (20#/14#)
10 Shuttle Runs (50’)
30 Wall Balls (30#/20#)
10 Shuttle Runs (50’)
Accessory Work
4 Sets:
10 Dumbbell Bench Press
10 Banded Tricep Extensions
Friday, 12/29/23
Strength
10 Minute EMOM:
3 Touch N Go Power Snatches
WOD
For Time:
50-40-30-20-10
Wall Balls (20#/14#)
Ab Mat Sit Ups
Thursday, 12/28/23
WOD
3 Minute AMRAP:
Calorie Bike
Rest 3 Minutes
3 Minute AMRAP:
Shuttle Runs (50’)
Rest 3 Minutes
3 Minute AMRAP:
Calorie Bike
Accessory Work
4 Sets:
20 Single Arm Dumbbell Rows (10 Each Arm)
12 Kettlebell French Press
Wednesday, 12/27/23
Strength
5 Minute EMOM:
5 Back Squats @60%
WOD
5 Rounds:
100 Double Unders
30 Push Ups
Rest 1:00 Between Each Round
Wednesday, 12/20/23
WOD
For Time:
20 Squat Snatches (95#/65#)
30/24 Calorie Bike
40 Toes to Bars
Rest 5 Minutes
40 Toes to Bars
30/24 Calorie Bike
20 Squat Snatches (95#/65#)