Tuesday, 1/2/24
WOD
50 Wall Balls (20#/14#)
10 Shuttle Runs (50”)
40 Wall Balls (20#/14#)
10 Shuttle Runs (50’)
30 Wall Balls (30#/20#)
10 Shuttle Runs (50’)
Accessory Work
4 Sets:
10 Dumbbell Bench Press
10 Banded Tricep Extensions
Friday, 12/29/23
Strength
10 Minute EMOM:
3 Touch N Go Power Snatches
WOD
For Time:
50-40-30-20-10
Wall Balls (20#/14#)
Ab Mat Sit Ups
Thursday, 12/28/23
WOD
3 Minute AMRAP:
Calorie Bike
Rest 3 Minutes
3 Minute AMRAP:
Shuttle Runs (50’)
Rest 3 Minutes
3 Minute AMRAP:
Calorie Bike
Accessory Work
4 Sets:
20 Single Arm Dumbbell Rows (10 Each Arm)
12 Kettlebell French Press
Wednesday, 12/27/23
Strength
5 Minute EMOM:
5 Back Squats @60%
WOD
5 Rounds:
100 Double Unders
30 Push Ups
Rest 1:00 Between Each Round
Wednesday, 12/20/23
WOD
For Time:
20 Squat Snatches (95#/65#)
30/24 Calorie Bike
40 Toes to Bars
Rest 5 Minutes
40 Toes to Bars
30/24 Calorie Bike
20 Squat Snatches (95#/65#)
Tuesday, 12/19/23
WOD
4 Rounds:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
*Rest 3 Minutes Between Rounds
Monday, 12/18/23
WOD
“The Other Total”
For Max Weight:
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max Overhead Squat
Friday, 12/15/23
Strength
Every 2 Minutes For 10 Minutes:
1 Deadlift @90%
Partner WOD
For Time:
12 Wall Walks
24 Power Cleans (115#/85#)
10 Wall Walks
20 Power Cleans (135#/95#)
8 Wall Walks
16 Power Cleans (155#/105#)
6 Wall Walks
12 Power Cleans (185#/135#)
4 Wall Walks
8 Power Cleans (205#/145#)
2 Wall Walks
4 Power Cleans (225#/155#)
Thursday, 12/14/23
3 Rounds:
10 Back Squats (205#/145#)
100’ Wasking Lunge
10 Box Jumps (30”/24”)