Wednesday, 11/20/24
WOD
For Time:
10 Wall Balls (20#/14#)
5 Burpee Box Jump Overs (24”/20”)
Rest 1:00
20 Wall Balls (20#/14#)
10 Burpee Box Jump Overs (24”/20”)
Rest 1:30
30 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
Rest 2:00
40 Wall Balls (20#/14#)
20 Burpee Box Jump Overs (24”/20”)
Rest 2:30
50 Wall Balls (20#/14#)
25 Burpee Box Jump Overs (24”/20”)
Tuesday, 11/19/24
Strength Complex
1×5 Hang Power Cleans + 5 Push Press
1×4 Hang Power Cleans + 4 Push Press
1×3 Hang Power Cleans + 3 Push Press
1×2 Hang Power Cleans + 2 Push Press
1×1 Hang Power Clean + 1 Push Press
WOD
5 Rounds:
15 Dumbbell Hang Power Cleans
15 Dumbbell Bench Press
*(50#/35#)
Monday, 11/18/24
Strength
Every 1:30 for 9:00
2 Deadlifts @80%
WOD
For 3 Cycles
5 Minute AMRAP:
3 Shuttle Runs (50’)
10 Pull Ups
3 Shuttle Runs
15 V Ups
*Rest 3 Minutes Between Cycles
Friday, 11/15/24
Strength
Every 3:00 for 6:00
2 Back Squats
WOD
5 Rounds:
75 Double Unders
15 Shoulder to Overhead (95#/65#)
Thursday, 11/14/24
Strength
Snatch Complex
1x 5 Hang Snatch + 5 Overhead Squats
1x 4 Hang Snatch + 4 Overhead Squats
1x 3 Hang Snatch + 3 Overhead Squats
1x 2 Hang Snatch + 2 Overhead Squats
1x 1 Hang Snatch + 1 Overhead Squat
WOD
For Time:
4/3 Calorie Bike
4 Toes to Bars
8/6 Calorie Bike
8 Toes to Bars
12/9 Calorie Bike
12 Toes to Bars
16/12 Calorie Bike
16 Toes to Bars
20/15 Calorie Bike
20 Toes to Bars
24/18 Calorie Bike
24 Toes to Bars
Wednesday, 11/13/24
Strength
Every 3:00 for 6:00
2 Deadlifts
WOD
4 Sets:
2 Minute AMRAP:
20/16 Calorie Row
Max Wall Balls (20#/14#) in Remaining Time
*Rest 2 Minutes
Then
4 Sets:
2 Minute AMRAP:
10 Shuttle Runs (50’)
Max Burpees to Bar in Remaining Time
*Rest 2 Minutes
Tuesday, 11/12/24
Gymnastics Accessory Work
Every 1:30 for 9:00
6 Bar Muscle Ups + Dip
WOD
8 Minute AMRAP:
2 Handstand Push Ups
4 Pull Ups
*Add 2 Handstand Push Ups and 4 Pull Ups Each Round
Monday, 11/11/24
WOD
“Klepto”
4 Rounds:
27 Box Jumps (24”/20”)
20 Burpees
11 Squat Cleans (145#/100#)
Thursday, 11/7/24
Partner WOD
For Time:
24 Rounds (12 Each):
250/200 Meter Row
*You Go, I Go
Wednesday, 11/6/24
Strength
Every 2:45 for 8:15
3 Back Squats
WOD
4 Rounds:
30 Wall Balls (20#/14#)
2 Minute Recovery Bike
Straight Into
4 Rounds:
15 Burpee Box Jump Overs (20#/14#)
2 Minute Recovery Bike