Monday, 10/30/23

Strength

10 Minute EMOM:
2 Squat Clean and Jerks @60-75%

WOD

10 Minute AMRAP:
2 Dumbbell Front Squats (50#/35#)’s
8 Ring Push Ups
4Dumbbell Front Squats (50#/35#)’s
8 Ring Push Ups
6 Dumbbell Front Squats (50#/35#)’s
8 Ring Push Ups
*Continue to Add 2 Dumbbell Front Squats Each Round

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Friday, 10/27/23

WOD

For Time:
3 Rounds:
10 Deadlifts (225#/155#)
5 Bar Muscle Ups
Rest 2 Minutes
2 Rounds:
20 Hang Power Cleans (135#/95#)
10 Chest to Bar Pull Ups
Rest 2 Minutes
1 Round:
60 Shoulder to Overhead (95#/65#)
30 Pull Ups

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Thursday, 10/26/23

Strength

3×6 Back Squats

WOD

For Time:
800m Run

Rest Until 8:00

For Time:
30/24 Calorie Row
30 Single Arm Devil’s Press
30/24 Calorie Row

Rest Until 16:00

For Time:
800m Run

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Wednesday, 10/25/23

Strength

3×6 Strict Press

WOD

5 Rounds:
12/10 Calorie Bike
10 Handstand Push Ups
150’ Box Push (45#/35#)

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Tuesday, 10/24/23

WOD

10 Minute AMRAP:
20 Ab Mat Sit Ups
20 Box Jumps (24”/20”)
20 Kettlebell Swings (53#/35#)

Rest 5 Minutes

5 Minute AMRAP:
10 Ab Mat Sit Ups
10 Box Jumps (24”/20”)
10 Kettlebell Swings (53#/35#)

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Monday, 10/23/23

Strength

10 Minute EMOM:
3 Squat Snatches

WOD

For Time:
21-15-9
Burpees to Bar
42-30-18
Wall Balls (20#/14#)

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Wednesday, 10/18/23

Strength

Back Squat 8-10-10

WOD

Every 5 Minutes For 20 Minutes, Alternating Between:
Odd:
15/12 Calorie Row
15 Burpee Broad Jumps (4’)
15/12 Calorie Row

Even:
15/12 Calorie Bike
15 Burpee Broad Jumps (4’)
15/12 Calorie Bike

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Tuesday, 10/17/23

WOD

10 Rounds:
200m Run
3 Ring Muscle Ups

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Monday, 10/16/23

Strength

Establish 3RM Hang Squat Clean

3×3 Clean Grip Deadlift @90% 1 RM Clean

WOD

2 Rounds:
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
Rest 3:00 Between Rounds

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Friday, 10/13/23

WOD

6 Rounds, 2 Minutes Each for Max Distance:
20/16 Calorie Bike
Max Distance Farmers Carry (70#/53#)
*Rest 1:00

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