Thursday, 6/22/23
Strength
5×2 Deficit Deadlifts @70%
5x Strict Handstand Push Ups @30% Max Effort Reps
WOD
5 Rounds, 2 Minutes For Max Reps:
30 Air Squats
Max Calorie Bike in Remaining Time
*Rest 2 Minutes
Wednesday, 6/21/23
WOD
20 Minute AMRAP:
25/20 Calorie Row
40 Dumbbell Deadlifts
25/20 Calorie Row
30 Dumbbell Hang Power Cleans
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead
*(50#/35#)’s
Tuesday, 6/20/23
Strength
5×2 Pause Bench Press @70%
*3 Second Pause
5×3 Box Jumps
*6-8” Below Max 1 Rep Height
WOD
From 0:00-8:00
3 Rounds:
8 Burpee Box Jump Overs (24”/20”)
8 Power Snatches (135#/95#)
On the 8:00
For Time:
24 Burpee Box Jump Overs (24”/20”)
24 Power Snatches (95#/65#)
Monday, 6/19/23
Strength
5×2 Pause Front Squats @70%
*2 Second Pause at the Bottom
5×3 Weighted Pull Up
WOD
3 Rounds:
400m Run
20 Toes to Bars
20 Ab Mat Sit Ups
Thursday, 6/15/23
Strength
5×3 Tempo Bench Press
5×3 Box Jumps
*6”-8” below 1 rep max height
WOD
For Time:
50-40-30-20-10
Jumping Split Lunges
Ab Mat Sit Ups
Wednesday, 6/14/21
WOD
5 Rounds:
15/12 Calorie Row
12 Burpees Over the Rower
9 Dumbbell Ground to Overhead (50#/35#)
*Go Every 4 Minutes
Accessory Work
4 Sets:
10 Hip Extensions
20 Single Arm Bottoms Up Kettlebell Presses (10 Each Arm)
Tuesday, 6/13/23
Strength
5×3 Tempo Front Squats @65%
5×5 Weighted Strict Pull Ups @50%
WOD
2 Rounds:
21-15-9
Kettlebell Front Squats (53#/35#)’s
Calorie Bike
Rest 1:1 Between Rounds
Monday, 6/12/23
WOD
12 Minute AMRAP:
50 Double Unders
5 Toes to Bars
50 Double Unders
10 Toes to Bars
50 Double Unders
*Continue to Add 5 Toes to Bars Each Round
Strength
7×2 Strict Press
7×2 Weighted Hip Thrust
Friday, 6/9/23
WOD
2 Rounds:
20 Pull Ups
15 Thrusters (95#/65#)
100 Double Unders
15 Thrusters (95#/65#)
20 Pull Ups
*Rest 5 Minutes Between Rounds
Accessory Work
Max Effort Set of Strict Handstand Push Ups
Thursday, 6/8/23
Strength
10 Minutes to Establish Heavy 1 Rep Deadlift
WOD
3 Rounds:
24 Single Dumbbell Box Step Ups
12 Burpees to Bar
6 Wall Walks