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
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
Thursday, 2/22/24
Strength
10 Minute EMOM:
3 Deadlifts @67.5%
WOD
“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
Wednesday, 2/21/24
Strength
10 Minute EMOM:
3 Back Squats @67.5%
WOD
16 Minute AMRAP:
14 Alternating DB Hang Clean and Jerks (50#/35#)
12 Burpees Over the Dumbbell
10 Toes to Bars
Tuesday, 2/20/24
Strength
10 Minute EMOM:
5 Power Clean and Jerks
WOD
5 Rounds:
10 Shuttle Runs (50’)
15/12 Calorie Bike
Handstand Walk (25’)
Monday, 2/19/24
Strength
10 Minute EMOM:
3 Bench Press
WOD
4 Rounds, 3 Minutes Each For Max Reps:
500/450 Meter Row
Max Bar Muscle Ups in Remaining Time
*Rest 1 Minute
Friday, 2/16/24
WOD
10 Rounds For Time:
8 Ground to Overhead (95#/65#)
10 Bar Facing Burpees
Thursday, 2/15/24
Strength
Every 2 Minutes for 10 Minutes:
2 Bench Press @85%
WOD
For Time:
2,000/1,800 Meter Row
*Every 2:00 10 Dumbbell Thrusters (50#/35#)