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#)
Thursday, 8/31/23
Strength
10 Minutes to Establish a Heavy 2 Rep Strict Press
WOD
For Time:
5 Wall Walks
25 Kettlebell Swings (70#/53#)
25/20 Calorie Row
4Wall Walks
20 Kettlebell Swings (70#/53#)
20/16 Calorie Row
3 Wall Walks
15 Kettlebell Swings (70#/53#)
15/10Calorie Row
2 Wall Walks
10 Kettlebell Swings (70#/53#)
10/8 Calorie Row
1 Wall Walk
5 Kettlebell Swings (70#/53#)
5/4 Calorie Row
Wednesday, 8/30/23
WOD
6 Rounds:
5 Burpee Dumbbell Deadlifts (50#/35#)
10 Dumbbell Shoulder to Overheads (50#/35#)
30 Crossover Single Unders/45 Double Unders
*Rest 1:00 Between Rounds
Tuesday, 8/29/23
Strength
1) Every 1:30 For 5 Sets:
1 Power Clean + 1 Push Jerk
2) 3-2-1-1-1 Front Squat
WOD
3 Rounds, 3:30 Each, For Max Reps:
400m Run
Max Bike Calories in Remaining Time
*Rest 1:30