Thursday, 1/18/24

Strength

10 Minute EMOM:
5 Power Snatches

Partner WOD

10-9-8-7-6-5-4-3-2-1
50’ Shuttle Sprint

Wednesday, 1/17/24

Strength

Every 2 Minutes for 10 Minutes:
5 Bench Press @65%

WOD

2 Rounds:
40/32 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups

Wednesday, 1/17/24

Strength

Every 2 Minutes for 10 Minutes:
5 Bench Press @65%

WOD

2 Rounds:
40/32 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups

Tuesday, 1/16/24

Strength

Every 2 Minutes for 10 Minutes:
5 Back Squats @65%

WOD

15 Minute AMRAP:
10 Toes to Bars
25’ Handstand Walk
10 Hang Power Cleans (95#/65#)

Monday, 1/15/24

Strength

Every 2 Minutes for 10 Minutes:
5 Deadlifts @65%

WOD

2 Rounds:
1:00 Max Calorie Bike
1:00 Max Burpee Box Get Overs (30”/24”)
1:00 Max Calorie Bike
1:00 Max Burpee Box Get Overs (30”/24”)
*Rest 2 Minutes Between Rounds

Thursday, 1/11/24

Strength

10 Minutes to Build Up to a Heavy 1 Rep Deadlift

WOD

For Time:
50-40-30-20-10
Ab Mat Sit Ups
*200’ Farmers Carry After Each Round (50#/35#)

Wednesday, 1/10/24

Strength

10 Minutes to Build to a Heavy 1 Rep Bench Press

WOD

For Time:
30/24 Calorie Bike
40 Wall Balls (14#/10#)
30 Wall Balls (20#/14#)
20 Wall Balls (30#/20#)
30/24 Calorie Bike

Tuesday, 1/9/24

Strength

10 Minute EMOM:
5 Touch N Go Power Clean and Push Jerks

*Rest 2 Minutes Before Starting the Metcon

WOD

10 Rounds For Time:
200/180 Meter Row
*Go Every 1 Minute

Monday, 1/8/23

Strength

10 Minutes to Build Up to a Heavy 1 Rep Back Squat

WOD

For Time:
30 Pull Ups
30 Back Squats (95#/65#)
30 Burpees
Rest 1 Minute
20 Chest to Bar Pull Ups
20 Front Squats (115#/85#)
20 Burpees to Bar
Rest 1 Minute
10 Bar Muscle Ups
10 Overhead Squats (135#/95#)
10 Bar Facing Burpees

Friday, 1/5/24

WOD

For Time:
21 Devils Press (35#/25#)
42 Pull Ups
15 Devils Press (35#/25#)
30 Pull Ups
9 Devils Press (35#/25#)
18 Pull Ups

Accessory Work

4 Sets:
16 Dumbbell Bulgarian Split Squats (8 Each Leg)
20 Single Leg Dumbbell Hip Thrust (10 Each Leg)