Wednesday, 7/10/24
WOD
For Time:
10-1 Burpee Dumbbell Deadlifts (50#/35#)
*30 Double Unders After Each Round
Tuesday, 7/9/24
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch
WOD
5 Rounds, 2:30 Each, For Max Reps:
15/12 Calorie Bike
5 Bar Muscle Ups
Max Wall Balls (20#/14#) in Remaining Time
Monday, 7/8/24
Strength
10 Minutes to Establish a Heavy 1 Rep Front Squat
WOD
For Time:
30 Kettlebell Swings (53#/35#)
30 V Ups
10 Box Jumps (30”/24”)
24 Kettlebell Swings (53#/35#)
24 V Ups
8 Box Jumps (30”/24”)
18 Kettlebell Swings (53#/35#)
18 V Ups
6 Box Jumps (30”/24”)
12 Kettlebell Swings (53#/35#)
12 V Ups
4 Box Jumps (30”/24”)
6 Kettlebell Swings (53#/35#)
6 V Ups
2 Box Jumps (30”/24”)
Wednesday, 7/3/24
Strength
12 Minutes to Establish a Heavy 1 Rep Power Clean
WOD
15 Minute AMRAP:
45/35 Calorie Bike
30 V Ups
30 Step Ups (35#/25#)’s (24”/20”)
30 V Ups
30 Step Ups (35#/25#)’s (24”/20”)
30 V Ups
Max Bike Calories in Remaining Time
Tuesday, 7/2/24
Strength
5 Sets:
5 Strict Press @65%
5 Barbell Bent Over Rows
*Rest 2 Minutes
WOD
For Time:
1-10
Power Snatches (115#/85#)
Burpees Over the Bar
Monday, 7/1/24
Strength
5 Sets:
5 Front Squats @65%
3 Broad Jumps
*Rest 2 Minutes
WOD
3 Rounds:
15 Wall Balls (20#/14#)
30 Double Unders
15/12 Calorie Row
30 Double Unders
15 Wall Balls (20#/14#)
30 Double Unders
15/12 Calorie Row
30 Double Unders
*Go Every 6 Minutes
Friday, 6/28/24
Strength
Snatch 3-2-1-1-1
WOD
4 Rounds:
400m Run
10 Clean and Jerks (155#/105#)
Thursday, 6/27/24
WOD
3 Minute AMRAP:
30 V-Ups
Max Line Facing Burpees in Remaining Time
Rest 2 Minutes
4 Minute AMRAP:
30 V-Ups
Max Line Burpees to Bar in Remaining Time
Rest 2 Minutes
5 Minute AMRAP:
30 V-Ups
Max Line Burpee Broad Jumps (4’/3’) in Remaining Time
Wednesday, 6/26/24
Strength
3 Sets:
8 Front Squats
3 Seated Box Jumps
WOD
7 Rounds:
10/8 Calorie Bike
3 Strict Pull Ups
10 Box Jump Overs (24”/20”)
3 Strict Pull Ups
Tuesday, 6/25/24
Strength
3 Sets:
8 Strict Press @65-70%
15 Seated Banded Lat Pull Downs
*Rest 2 Minutes
WOD
For Time:
400m Row
50’ Handstand Walk
600m Row
75’ Handstand Walk
800m Row
50’ Handstand Walk