Wednesday, 10/25/23
Strength
3×6 Strict Press
WOD
5 Rounds:
12/10 Calorie Bike
10 Handstand Push Ups
150’ Box Push (45#/35#)
Tuesday, 10/24/23
WOD
10 Minute AMRAP:
20 Ab Mat Sit Ups
20 Box Jumps (24”/20”)
20 Kettlebell Swings (53#/35#)
Rest 5 Minutes
5 Minute AMRAP:
10 Ab Mat Sit Ups
10 Box Jumps (24”/20”)
10 Kettlebell Swings (53#/35#)
Monday, 10/23/23
Strength
10 Minute EMOM:
3 Squat Snatches
WOD
For Time:
21-15-9
Burpees to Bar
42-30-18
Wall Balls (20#/14#)
Wednesday, 10/18/23
Strength
Back Squat 8-10-10
WOD
Every 5 Minutes For 20 Minutes, Alternating Between:
Odd:
15/12 Calorie Row
15 Burpee Broad Jumps (4’)
15/12 Calorie Row
Even:
15/12 Calorie Bike
15 Burpee Broad Jumps (4’)
15/12 Calorie Bike
Monday, 10/16/23
Strength
Establish 3RM Hang Squat Clean
3×3 Clean Grip Deadlift @90% 1 RM Clean
WOD
2 Rounds:
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
Rest 3:00 Between Rounds
Friday, 10/13/23
WOD
6 Rounds, 2 Minutes Each for Max Distance:
20/16 Calorie Bike
Max Distance Farmers Carry (70#/53#)
*Rest 1:00
Thursday, 10/12/23
Strength
3×10 Strict Press
WOD
4 Rounds:
20 Toes to Bars
4 Wall Walks
Wednesday, 10/11/23
Strength
3×10 Back Squats
WOD
15 Minute AMRAP:
20 Deadlifts (115#/85#)
50 Double Unders
100’ Walking Lunge
50 Double Unders
10 Hang Power Cleans (115#/85#)
Tuesday, 10/10/23
WOD
For Time:
1,000m Run
100/80 Calorie Row
40 Strict Pull Ups
Gymnastics Accessory
1 Set:
Max Handstand Hold on Wall
2 Sets:
Wall Walk Up
10 Shoulder Taps