Thursday, 7/6/23
Strength
5×3 Tempo Bench Press @70%
5×3 Box Jump @6-8” Below Max Height
WOD
3 Rounds:
10 Bar Facing Burpees
10 Power Snatches (95#/65#)
10 V Ups
*Rest Until 10:00 and Repeat
Wednesday, 7/5/23
WOD
15 Rounds For Max Reps:
30 Second Max Bike Calories
30 Second Rest
Accessory Work
3×20 Box Pistols
Tuesday, 7/4/23
WOD
Partner “Morrison”
For Time:
100-80-60-40-20
Wall Balls (20#/14#)
Box Jumps (24”/20”)
Kettlebell Swings (53#/35#)
*Split Reps Evenly
Monday, 7/3/23
Strength
5×3 Tempo Front Squats
5×5 Weighted Strict Chin Up
WOD
5 Rounds, 3 Minutes Each for Max Reps:
20 Bench Press (135#/95#)
Max Calorie Row in Remaining Time
*Rest 1 Minute
Friday, 6/30/23
Strength
10-8-5-3-1
Deadlift
5 Sets:
Strict Handstand Push Ups Reps @50% of Max Set
WOD
In 6 Minutes:
800m Run
Find a Heavy Snatch in Remaining Time
Rest 2 Minutes
For Time:
8 Power Snatches (135#/95#)
800m Run
Wednesday, 6/28/23
Strength
10-8-5-3-1
Bench Press
5×3 Box Jumps
*4”-6” Below Max 1 Rep Height
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts
Deficit Push Ups on Dumbbells
Dumbbell Hang Squat Cleans
*50#/35#
Tuesday, 6/27/23
Strength
5×1 Pause Front Squats
*5 Seconds in Bottom Position
5×2 Weighted Strict Pull Ups
*@70% 1 Rep Max Weight
WOD
3 Rounds: 3 Minutes On/1 Minute Rest:
5x(1 Toes to Ring+1 Ring Muscle Up+1 Ring Dip)
20 Pistols
Max Burpee Box Jump Overs in Remaining Time (30”/24”)
Monday, 6/26/23
WOD
For Time:
3,000/2,700m Echo Bike
10 Devils Press (50#/35#)
2,000m Run
10 Devil’s Press
1,000/900m Ski Erg
10 Devil’s Press
Friday, 6/23/23
WOD
3 Rounds:
30 Deficit Push-ups (15#/10# Plates)
30 Ring Rows (Feet on 20” Box)
30 V-Ups
Accessory Work
4 Sets:
20 Front Rack Box Step Ups
10 Weighted Hip Thrust