Monday, 5/27/24
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition Pull Ups, Push Ups, and Air Squats As Needed
Monday, 5/20/24
Strength
10 Minutes to Establish a Heavy 1 Rep Front Squat
WOD
For Time:
800m Run
Rest 2 Minutes
800m Run
Rest 2 Minutes
Into
3 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
*Rest 2 Minutes Between Rounds
Thursday, 5/16/24
WOD
3 Rounds:
10 Bench Press (135#/95#)
20 Banded Bent Over Rows (Blue/Red)
10 Bench Press (135#/95#)
20 Banded Bent Over Rows (Blue/Red)
10 Bench Press (135#/95#)
20 Banded Bent Over Rows (Blue/Red)
Rest 1:1 Between Rounds
Accessory Work
3 Sets:
15 Seated Dumbbell Curls
15 Seated Dumbbell Tricep Extensions
Wednesday, 5/15/24
WOD
In 15 Minutes…
For Time:
2,000/1,800 Meter Row
*In Remaining Time Establish a Heavy 1 Rep Clean and Jerk
Tuesday, 5/13/24
Handstand Skill Work
7 Minute EMOM:
25’ Handstand Walk
WOD
For Time:
42-30-18
Calorie Bike
Burpees to Plate
Monday, 5/13/24
WOD
“Barbara”
For Time:
20 Pull Ups
30 Push Ups
40 Ab Mat Sit Ups
50 Air Squats
*Rest 3 Minutes After Each Round
Thursday, 5/2/24
Strength
5 Minute EMOM:
5 Power Snatches @50-55%
Rest 1 Minute
5 Minute EMOM:
3 Power Snatches @60-65%
Rest 1 Minute
5 Minute EMOM:
1 Power Snatch @70-75%
WOD
For Time:
100 Back Squats (95#/65#)
100 Ab Mat Sit Ups
Wednesday, 5/1/24
WOD
In 15 Minutes Do:
9-15-21-27
Alternating Dumbbell Snatches (50#/35)
Dumbbell Step Back Lunges (50#/35#)
In Remaining Time AMRAP of:
2 Wall Walks
50 Double Unders
Tuesday, 4/30/24
Strength
5 Sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
WOD
For Time:
100/80 Calorie Bike
100/80 Calorie Ski Erg
Monday, 4/29/24
WOD
12 Minute AMRAP:
200m Run
10 Strict Pull Ups
Rest 2 Minutes
12 Minute AMRAP:
200m Run
20 Push Ups
Rest 2 Minutes
12 Minute AMRAP:
200m Run
30 Air Squats