Thursday, 7/20/23
Strength
5×1 Deadlift @80-90%
5x Strict Deficit Handstand Push Ups @50-60% of Max Reps
WOD
For Time:
50 Wall Balls (20#/14#)
30 Toes to Bars
50/40 Calorie Row
30 Toes to Bars
50 Wall Balls
Wednesday, 7/19/23
Strength
5×1 Bench Press @80-90%
5×3 Box Jump @4-6” Under Max Height
WOD
4 Rounds, 3 Minutes Each For Max Reps:
15 Ring Rows (Feet on Box)
15 Deficit Push Ups (15#/10# Plates)
Max Dumbbell Step Ups in Remaining Time (50#/35#)(24”/20”)
*Rest 2 Minutes
Tuesday, 7/18/23
WOD
For Time:
3 Rounds:
12/10 Calorie Bike
9 Deadlifts (185#/135#)
6 Bar Facing Burpees
Rest 3 Minutes
3 Rounds:
6 Bar facing Burpees
9 Deadlifts (185#/135#)
12/10 Calorie Bike
Monday, 7/17/23
5×1 Pause Front Squats @80-90%
*2 Second Pause
5×2 Strict Chin Ups
WOD
For Time:
18-15-12-9-6-3
Shoulder to Overhead (115#/85#)
*200m Run Before Each Round
Friday, 7/14/23
Strength
5×2 Deficit Deadlifts @75%
5x Strict Deficit Handstand Push Ups @40-50% of Max Reps
WOD
For Time:
63 Deadlifts
45 Hang Power Cleans
27 Front Squats
*(95#/65#)
Thursday, 7/13/23
Strength
5×2 Pause Bench Press
5×3 Box Jump
Partner WOD
4 Rounds:
12 Bar Muscle Ups
12 Wall Walks
24 Synchro Med Ball Sit Ups
Wednesday, 7/12/23
WOD
20 Minute AMRAP:
500/450m Row
15 Burpees Over the Rower
400m Run
15 Burpees Over the Rower
Accessory Work
3×20 Pistols
Tuesday, 7/11/23
Strength
5×2 Pause Front Squats @75%
*2 Second Pause in the Bottom
5×3 Weighted Strict Chin Ups
WOD
3 Rounds:
30 Alternating Dumbbell Snatches (50#/35#)
30 Toes to Bars
Monday, 7/10/23
WOD
21 Minute EMOM:
1: 6 Clean and Jerks (135#/95#)
2: 15 Wall Balls (20#/14#)
3: 50 Double Unders
Accessory Work
4 Sets:
10 Dumbbell Snow Angels
20 Single Leg Calf Raises (Each Leg)
Friday, 7/7/23
Strength
5×3 Dead Stop Deadlift @70%
5x Strict Handstand Push Ups @45-55% of Max Unbroken Reps
WOD
5 Rounds:
50 Double Unders
7 Thrusters (115#/85#)