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
Tuesday, 4/2/24
WOD
3 Rounds, 3 Minutes Each For Max Reps:
5 Power Cleans (185#/125#)
10 Bar Facing Burpes
Max Calorie Bike
*Rest 2 Minutes
Rest 2 Minutes
For Time:
15 Power Cleans (185#/125#)
30 Bar Facing Burpees
45/36 Calorie Bike
Monday, 4/1/24
WOD
10 Minute AMRAP:
5 Bar Muscle Ups
25 Crossover Single Unders
50’ Kettlebell Walking Lunge (53#/35#)
Rest 5 Minutes
10 Minute AMRAP:
60 Single Unders
15’ Handstand Walk
15 Kettlebell Swings (53#/35#)
15’ Handstand Walk
Friday, 3/29/24
WOD
“Passion”
For Time:
100 Double Unders
800m Back Rack Walk (95#/65#)
100 Burpees to Bar
Thursday, 3/28/24
Strength
10 Minutes to Establish a Heavy 1 Rep Deadlift
WOD
Teams of 2
For Time:
4,000/3,600 Meter Row
Wednesday, 3/27/24
Strength
10 Minute EMOM:
5 Power Snatches
WOD
For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100’ Farmers Carry (50#/35#) After Each Round
Tuesday, 3/26/24
Strength
10 Minutes to Establish a Heavy 1 Rep Back Squat
WOD
10 Minute AMRAP:
3-6-9-12 Etc…
Burpee Pull Ups
Box Jump Overs (30”/24”)
Monday, 3/25/24
Strength
10 Minutes to Establish a Heavy 1 Rep Bench Press
WOD
3 Rounds:
27 Air Squats
21 V Ups
15 Deficit Push Ups
Rest 3 Minutes
3 Rounds:
27 Air Squats
21 Toes to Bars
15 Push Ups