Thursday, 2/8/24

Strength

10 Minute EMOM:
5 Power Clean and Jerks

WOD

For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30#/20#)
25 Push Ups
75 Air Squats

Wednesday, 2/7/24

Strength

Every 2 Minutes for 10 Minutes:
3 Bench Press @80%

WOD
5 Rounds, Go Every 4 Minutes:
5 Shuttle Runs (50’)
25’ Handstand Walk
5 Shuttle Runs (50’)
25’ Handstand Walk
5 Shuttle Runs (50’)

Tuesday, 2/6/24

Strength

Every 2 Minutes for 10 Minutes:
3 Back Squats @80%

WOD

4 Rounds:
15/12 Calorie Bike
15 Toes to Bars
200’ Farmers Carry (50#/35#)
5 Bar Muscle Ups

Monday, 2/5/24

Strength

Every 2 Minutes for 10 Minutes:
3 Deadlifts @80%

WOD

7 Minute AMRAP:
7 Hang Power Snatches (95#/65#)
7 Box Jump Overs (30”/24”)

Friday, 2/2/24

WOD

For Time:
6 Thrusters (135#/95#)
12 Chest to Bar Pull Ups
5 Thrusters (135#/95#)
10 Chest to Bar Pull Ups
4 Thrusters (135#/95#)
8 Chest to Bar Pull Ups
3 Thrusters (135#/95#)
6 Chest to Bar Pull Ups
2 Thrusters (135#/95#)
4 Chest to Bar Pull Ups
1 Thrusters (135#/95#)
2 Chest to Bar Pull Ups
2 Thrusters (135#/95#)
4 Chest to Bar Pull Ups
3 Thrusters (135#/95#)
6 Chest to Bar Pull Ups
4 Thrusters (135#/95#)
8 Chest to Bar Pull Ups
5 Thrusters (135#/95#)
10 Chest to Bar Pull Ups
6 Thrusters (135#/95#)
12 Chest to Bar Pull Ups

Thursday, 2/1/24

Strength

10 Minute EMOM:
5 Power Snatches

WOD

8 Rounds For Max Reps:
30 Second Max Dumbbell Bench Press (35#/25#)
30 Second Max Sit Ups
30 Second Rest

Wednesday, 1/31/24

Strength

Every 2 Minutes for 10 Minutes:
5 Bench Press @75%

WOD

15 Minute AMRAP:
10 Shuttle Runs (50’)
5 Wall Walks
10 Shuttle Runs (50’)
15 Deadlifts (185#/35#)

Tuesday, 1/30/24

Strength

Every 2 Minutes for 10 Minutes:
5 Back Squats @75%

WOD

5 Rounds:
10 Lateral Burpees Over the Dumbbell
50’ Single Dumbbell Walking Lunge (50#/35#)
20/16 Calorie Bike

Monday, 1/29/24

Strength

Every 2 Minutes for 10 Minutes:
5 Deadlifts @75%

WOD

For Time:
0:00 to 2:00
45 Double Unders or Crossover Single Unders
15/12 Calorie Row
Then
2:00-4:00
15/12 Calorie Row
45 Double Unders or Crossover Single Unders
Then
4:00-6:00
15/12 Calorie Row
15 Box Jump Overs (24”/20”)
Then
6:00-8:00
15 Box Jump Overs (24”/20”)
15/12 Calorie Row
Then
8:00-10:00
45 Double Unders or Crossover Single Unders
15/12 Calorie Row
Then
10:00-12:00
15/12 Calorie Row
45 Double Unders or Crossover Single Unders
Then
12:00-14:00
15/12 Calorie Row
15 Box Jump Overs (24”/20”)
Then
14:00-16:00
15 Box Jump Overs (24”/20”)
15/12 Calorie Row

Friday, 1/26/24

WOD

For Time:
25 Shuttle Runs (50’)
50 Wall Balls (20#/14#)
50 V Ups
50 Wall Balls (20#/14#)
25 Shuttle Runs (50’)