Wednesday, 10/4/23

WOD

For Time:
50 Toes to Bars
40 Burpees to Bar
30 Strict Handstand Push Ups
20 Box Jumps (30”/24”)
10 Rope Climbs

Core Accessory

4 Sets:
10 Kettlebell Sit Ups (Each Arm)
30 Second Hanging L Sit Hold
10x (2 Alternating V Ups+1 V Up)
45 Second Dumbbell Overhead Hold (Each Arm)

Tuesday, 10/3/23

Strength

Every 2 Minutes For 5 Sets:
5 Back Squats

WOD

Every 5 Minutes For 4 Rounds:
20/16 Calorie Bike
20/16 Calorie Row

Friday, 9/29/23

Strength

10 Minutes to Establish a Heavy 10 Rep Back Squat

WOD

For Time:
300 Box Step Ups (24”/20”)
Every 2 Minutes (Starting at 0:00): 4 Power Cleans (185#/135#)

Thursday, 9/28/23

WOD

2 Rounds:
20/16 Calorie Bike
20 V Ups
25 Dumbbell Snatches (50#/35#)
20 V Ups
20/16 Calorie Bike
*Start Round 2 at 10:00

Accessory Work

4 Sets For Quality:
12 Plate Front Raises
10 Dumbbell French Press

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#)