Wednesday, 4/24/24
Strength
Every 3 Minutes For 15 Minutes:
3 Squat Snatches + 5 Overhead Squats
WOD
For Time:
300 Double Unders
50’ Dumbbell Farmers Lunge
50’ Dumbbell Front Rack Lunge
50’ Single Dumbbell Overhead Lunge (25’ Right/25’ Left)
*(50#/35#)’s
Tuesday, 4/23/24
WOD
Teams of 2
For Time:
50-40-30-20-10
Calorie Bike
*40-32-24-16-8
*You Go, I Go
Accessory Work
4 Sets:
10 Double Dumbbell Prone Rows
10 Dumbbell Hamstring Curls
Friday, 4/19/24
WOD
7 Minute AMRAP:
1,000/850 Meter Row
Max Strict Handstand Push Ups
Rest 5 Minutes
7 Minute AMRAP:
1,000/850 Meter Row
Max Push Ups
Rest 5 Minutes
7 Minute AMRAP:
1,000/850 Meter Row
Max Dumbbell Bench Press (50#/35#)
Thursday, 4/18/24
Strength
Every 2 Minutes for 10 Minutes:
5 Snatch Grip Push Press + 1 Snatch Balance
WOD
For Time:
5-4-3-2-1
Power Cleans (185#/125#)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
Wednesday, 4/17/24
WOD
For Time:
1,000m Run
1 Minute Rest
800m Run
1 Minute Rest
600m Run
1 Minute Rest
400m Run
1 Minute Rest
200m Run
Gymnastics
8 Minute EMOM:
1-5 Ring Muscle Ups
Tuesday, 4/16/24
Strength
5 Sets of the Complex:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
WOD
For Time:
15-12-9-6-3
Devil’s Press (50#/35#)
45-36-27-18-9
Sit Ups
Monday, 4/15/24
WOD
15 Minute EMOM:
Minute 1: 10 Back Squats (185#/135#)
Minute 2: Max Air Squats
Minute 3: Recovery Bike
Accessory Work
4 Sets:
10 Dumbbell Bulgarian Split Squats (Each Leg)
10 Dumbbell Single Leg RDL’s (Each Leg)
Friday, 4/5/24
WOD
3 Rounds For Max Reps:
1:00 Deficit Push Ups
1:00 Ring Rows
1:00 Ring Dips
1:00 Calorie Row
1:00 Rest
Thursday, 4/4/24
WOD
For Time:
21-15-9
Hang Power Snatches (95#/65#)
Box Jump Overs (24”/20”)
Handstand Push Ups