Monday, 6/10/24
Strength
3 Sets:
10 Front Squats @60-65%
2 Broad Jumps
*Rest 2 Minutes
WOD
10 Rounds:
1 Power Clean (205#/135#)
4 Shuttle Runs (50’)
Friday, 6/7/24
WOD
For Time:
21 Ring Dips
21 Chest to Bar Pull Ups
18 Ring Dips
18 Chest to Bar Pull Ups
15 Ring Dips
15 Chest to Bar Pull Ups
12 Ring Dips
12 Bar Muscle Ups
9 Ring Dips
9 Bar Muscle Ups
6 Ring Dips
6 Bar Muscle Ups
Thursday, 6/6/24
Strength
Strict Press 3-2-1-1-1
WOD
5 Rounds For Time:
21 Kettlebell Swings (53#/35#)
21 Wall Balls (20#/14#)
42 Crossover Single Unders
Wednesday, 6/5/24
Strength
3-2-1-1-1 Front Squats
WOD
15-10-5
Deadlifts (225#/155#)
Shuttle Runs (50’)
Into
15 Wall Walks
Into
5-10-15
Deadlifts (225#/155#)
Shuttle Runs (50’)
Tuesday, 6/4/24
WOD
20 Minute AMRAP:
20/16 Calorie Row
20 Deficit Push Ups (4”/2”)
20 Ab Mat Sit Ups
Monday, 6/3/24
Strength
Every 3 Minutes For 15 Minutes:
10 Hang Power Cleans
WOD
3 Rounds For Time:
30 Overhead Squats (95#/65#)
30/24 Calorie Bike
*10 Box Jump Overs (24”/20”) Every Time You Drop the Overhead Squats
Friday, 5/31/24
Strength
3 Sets:
12 Front Squats @55-60%
3 Seated Box Jumps
*Rest 2 Minutes
WOD
5 Rounds:
3 Wall Walks
9 Power Cleans (135#95#)
15 Toes to Bars
Thursday, 5/30/24
Strength
1) 8 Minutes to Establish Heavy 1 Rep Squat Snatch
2) 3×8 Hang Muscle Snatch @40-50% of Heavy Squat Snatch
WOD
For Time:
120 Double Unders
40 Alternating Dumbbell Hang Snatches (50#/35#)
90 Double Unders
30 Alternating Dumbbell Hang Snatches (50#/35#)
60 Double Unders
20 Alternating Dumbbell Hang Snatches (50#/35#)
Wednesday, 5/29/24
Strength
3 Sets:
12 Strict Press @55-60%
12R/12L Tall Kneeling Banded Lat Pull Downs
*Rest 2 Minutes
WOD
4 Rounds For Time:
15/12 Calorie Row
10 Burpee Box Get Overs (30”/24”)
15/12 Calorie Row
*Go Every 4 Minutes
Tuesday, 5/28/24
WOD
12 Minute AMRAP:
10/8 Calorie Bike
25’ Sandbag Carry (100#/70#)
15/12 Calorie Bike
50’ Sandbag Carry (100#/70#)
20/16 Calorie Bike
75’ Sandbag Carry (100#/70#)
*Continue to Add 5/4 Calories and 25’ Each Round
Rest 3 Minutes
12 Minute AMRAP:
10/8 Calorie Ski
25’ Single Dumbbell Walking Lunge (35#/25#)
15/12 Calorie Ski
50’ Single Dumbbell Walking Lunge (35#/25#)
20/16 Calorie Ski
75’ Single Dumbbell Walking Lunge (35#/25#)
*Continue to Add 5/4 Calories and 25’ Each Round