Thursday, 3/7/24
WOD
15 Minute AMRAP:
10 Shuttle Runs (50’)
15 Kettlebell Swings (53#/35#)
10 Burpees to Bar
Wednesday, 3/6/24
Strength
8 Minute EMOM:
2 Power Clean and Jerks
WOD
6 Minute EMOM:
Odd: 15 Wall Balls (20#/14#)
Even: Max Calorie Bike
Rest 2 Minutes
6 Minute EMOM:
Odd: 10 Thrusters (95#/65#)
Even: Max Calorie Bike
Tuesday, 3/5/24
Strength
5 Minute EMOM:
5 Back Squats @60%
WOD
For Time:
50 V Ups
50 Box Jump Overs (24”/20”)
50 Toes to Bars
50 Jumping Lunges
50 Ab Mat Sit Ups
Monday, 3/4/24
WOD
For Time:
1,000/900 Meter Row
50 Push Ups
200 Double Unders
50 Push Ups
1,000/900 Meter Row
Accessory Work
4 Sets:
15 Banded Tricep Extensions
20 Single Arm Dumbbell Bench Press (10 Each)
Friday, 3/1/24
WOD
Open 24.1
For Time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*15 Minute Time Cap
Thursday, 2/29/24
Strength
Every 2 Minutes for 10 Minutes:
5 Back Squats @70%
WOD
For Time:
120 Double Unders
40 Dumbbell Front Squats (50#/35#)
20 Box Jump Overs (24”/20”)
Wednesday, 2/28/24
Strength
Every 2 Minutes for 10 Minutes:
5 Bench Press @70%
WOD
For Time:
27-21-15
Calorie Ski Erg
Push Ups
Tuesday, 2/27/24
Strength
10 Minute EMOM:
5 Touch N Go Power Snatches
WOD
For Time:
0:00-5:00
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars
5:00-10:00
10 V Ups
10 Burpee Broad Jumps (4’/3’)
10 V Ups
10 Burpee Broad Jumps (4’/3’)
10 V Ups
10:00-15:00
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars
10 Burpee Broad Jumps (4’/3’)
10 Toes to Bars
Monday, 2/26/24
Strength
Every 2 Minutes for 10 Minutes:
5 Deadlifts @70%
WOD
For Time:
15-12-9-6
Calorie Bike
Deadlifts (155#/105#)
Strict Handstand Push Ups
*Female Calories: 12-9-7-5
