Monday, 10/9/23
Strength
Establish a 3RM Hang Squat Snatch
3×3 Snatch Grip Deadlift
WOD
10 Rounds For Max Reps:
30 Seconds Max Burpees to Bar
30 Seconds Rest
30 Seconds Max Wall Balls (20#/14#)
30 Seconds Rest
Friday, 10/6/23
Partner WOD
Every 6 Minutes For 24 Minutes:
75 Synchro Double Unders
10 Dumbbell Box Step Overs (50#/35#)’s (24”/20”)
20 Ab Mat Sit Ups
Thursday, 10/5/23
WOD
For Time:
200m Run
10 Squat Snatches (95#/65#)
300m Run
6 Squat Snatches (135#/95#)
400m Run
2 Squat Snatches (155#/105#)
Rest 3 Minutes
2 Squat Snatches (155#/105#)
400m Run
6 Squat Snatches (135#/95#)
300m Run
10 Squat Snatches (95#/65#)
200m Run
Wednesday, 10/4/23
WOD
For Time:
50 Toes to Bars
40 Burpees to Bar
30 Strict Handstand Push Ups
20 Box Jumps (30”/24”)
10 Rope Climbs
Core Accessory
4 Sets:
10 Kettlebell Sit Ups (Each Arm)
30 Second Hanging L Sit Hold
10x (2 Alternating V Ups+1 V Up)
45 Second Dumbbell Overhead Hold (Each Arm)
Tuesday, 10/3/23
Strength
Every 2 Minutes For 5 Sets:
5 Back Squats
WOD
Every 5 Minutes For 4 Rounds:
20/16 Calorie Bike
20/16 Calorie Row
Friday, 9/29/23
Strength
10 Minutes to Establish a Heavy 10 Rep Back Squat
WOD
For Time:
300 Box Step Ups (24”/20”)
Every 2 Minutes (Starting at 0:00): 4 Power Cleans (185#/135#)
Thursday, 9/28/23
WOD
2 Rounds:
20/16 Calorie Bike
20 V Ups
25 Dumbbell Snatches (50#/35#)
20 V Ups
20/16 Calorie Bike
*Start Round 2 at 10:00
Accessory Work
4 Sets For Quality:
12 Plate Front Raises
10 Dumbbell French Press
Wednesday, 9/27/23
Strength
10 Minutes to Establish a Heavy 1 Rep Clean and Push Jerk
WOD
For 3 Cycles
5 Minute AMRAP:
8 Overhead Squats (95#/65#)
8 Burpees Over Bar
8 Pull Ups
*Rest 3 Minutes Between Each Cycle
Tuesday, 9/26/23
WOD
10 Rounds:
16 Single Dumbbell Step Back Lunges (50#/35#)
2 Wall Walks
Monday, 9/25/23
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch
WOD
For Time:
2,000/1,800 Meter Row
*Every 2:00 Complete 15/12 Push Ups (Starting at 0:00)