Thursday, 1/25/24
Strength
Every 2 Minutes for 10 Minutes:
5 Bench Press @70%
WOD
3 Rounds:
30 Kettlebell Swings (53#/35#)
30 Push Ups
Wednesday, 1/24/24
Strength
Every 2 Minutes for 10 Minutes:
5 Back Squats @70%
WOD
5 Rounds:
12/10 Calorie Bike
60 Double Unders
12/10 Calorie Bike
*Go Every 3 Minutes
Tuesday, 1/23/24
Strength
Every 2 Minutes for 10 Minutes:
5 Deadlifts @70%
WOD
4 Rounds, 2 Minutes Each For Max Reps:
200/180 Meter Row
12 Box Jump Overs (24”/20”)
Max Thrusters (95#/65#) in Remaining Time
*Rest 2 Minutes
Monday, 1/22/24
Strength
10 Minute EMOM:
1 Power Clean and Jerk
WOD
15 Minute AMRAP:
50’ Dumbbell Overhead Walking Lunge (Right Arm)
15 Toes to Bars
50’ Dumbbell Overhead Walking Lunge (Left Arm)
15 Burpees Over Dumbbell
15 Dumbbell Snatches
*(50#/35#)
Friday, 1/19/24
WOD
For Time:
100 Double Unders
50 Thrusters (45#/35#)
200 Single Unders
50 Thrusters (45#/35#)
100 Double Unders
Thursday, 1/18/24
Strength
10 Minute EMOM:
5 Power Snatches
Partner WOD
10-9-8-7-6-5-4-3-2-1
50’ Shuttle Sprint
Wednesday, 1/17/24
Strength
Every 2 Minutes for 10 Minutes:
5 Bench Press @65%
WOD
2 Rounds:
40/32 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups
Wednesday, 1/17/24
Strength
Every 2 Minutes for 10 Minutes:
5 Bench Press @65%
WOD
2 Rounds:
40/32 Calorie Row
30 Jumping Split Lunges
20 Strict Pull Ups
Tuesday, 1/16/24
Strength
Every 2 Minutes for 10 Minutes:
5 Back Squats @65%
WOD
15 Minute AMRAP:
10 Toes to Bars
25’ Handstand Walk
10 Hang Power Cleans (95#/65#)
Monday, 1/15/24
Strength
Every 2 Minutes for 10 Minutes:
5 Deadlifts @65%
WOD
2 Rounds:
1:00 Max Calorie Bike
1:00 Max Burpee Box Get Overs (30”/24”)
1:00 Max Calorie Bike
1:00 Max Burpee Box Get Overs (30”/24”)
*Rest 2 Minutes Between Rounds