Wednesday, 9/27/23
Strength
10 Minutes to Establish a Heavy 1 Rep Clean and Push Jerk
WOD
For 3 Cycles
5 Minute AMRAP:
8 Overhead Squats (95#/65#)
8 Burpees Over Bar
8 Pull Ups
*Rest 3 Minutes Between Each Cycle
Wednesday, 9/27/23
Strength
10 Minutes to Establish a Heavy 1 Rep Clean and Push Jerk
WOD
For 3 Cycles
5 Minute AMRAP:
8 Overhead Squats (95#/65#)
8 Burpees Over Bar
8 Pull Ups
*Rest 3 Minutes Between Each Cycle
Tuesday, 9/26/23
WOD
10 Rounds:
16 Single Dumbbell Step Back Lunges (50#/35#)
2 Wall Walks
Monday, 9/25/23
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch
WOD
For Time:
2,000/1,800 Meter Row
*Every 2:00 Complete 15/12 Push Ups (Starting at 0:00)
Friday, 9/15/23
Strength
10 Minutes to Build Up to a Heavy 2 Rep Deadlift
WOD
6 Minute AMRAP:
10 Push Ups
1 Rope Climb
Rest 2 Minutes
6 Minute AMRAP:
10 Dumbbell Bench Press
5 Strict Pull Ups
Wednesday, 9/13/23
WOD
8 Rounds:
1x (1 Wall Walk+10 Shoulder Taps+1 Wall Walk Down)
30 Double Unders
10 Inverted Ring Rows
Monday, 9/11/23
WOD
“Nate”
20 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70#/53#)
Friday, 9/8/23
Strength
10 Minutes to Establish a Heavy 2 Rep Deadlift
WOD
For Time:
5 Power Cleans (205#/145#)
15 Chest to Bar Pull Ups
25 Toes to Bars
50 Wall Balls (20#/14#)
25 Toes to Bars
15 Chest to Bars
5 Power Cleans (205#/145#)
Wednesday, 9/6/23
Strength
1) Every 1:30 For 5 Sets:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
2) 3×3 Push Jerks
WOD
126’ Dumbbell Front Rack Walking Lunge (50#/35#)
Then…
3 Rounds:
2 Rope Climbs or 6 Muscle Ups (Ring or Bar)
12 Dumbbell Clean and Jerks (50#/35#)
42’ Dumbbell Front Rack Walking Lunge (50#/35#)
Tuesday, 9/5/23
Strength
1) Every 1:30 For 5 Sets:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
2) 3×2 Overhead Squats
WOD
For Time:
30/24 Calorie Ski Erg
30 Sandbag Squats (100#/70#)
20/16 Calorie Ski Erg
20 Sandbag Squats (100#/70#)