Wednesday, 6/7/23
Strength
10 Minutes to Establish Heavy 1 Rep Bench Press
WOD
15 Minute AMRAP:
300/250m Row
15 Hang Power Snatches (75#/55#)
15 Push Ups
Tuesday, 6/6/23
WOD
10 Rounds:
100m Run
1 Rope Climb
Accessory Work
10 Minutes to Establish Max Box Jump Height
Monday, 6/5/23
Strength
1) 10 Minutes to Establish Heavy 1 Rep Front Squat
2) 5 Minutes to Establish Max Weighted Pull Up
WOD
For Time:
Cash In: 30/24 Calorie Bike
42-30-18
Wall Balls (20#/14#)
21-15-9
Toes to Bar
Cash Out: 30/24 Calorie Bike
Friday, 6/2/23
WOD
Teams of 2
3 Rounds:
50 Burpee Box Jump Overs (24”/20”)
X Back Squats (Pick Load)
*5,000/4,000 Pounds Total Each Round
Thursday, 6/1/23
WOD
12 Minute AMRAP:
15 Dumbbell Push Press (35#/25#)
15 Kettlebell Swings (53#/35#)
10 Shuttle Runs (25’)
Accessory Work
4×10 Partner Hamstring Curls
Wednesday, 5/31/23
WOD
For Time:
30-20-10
Back Rack Reverse Lunges (95#/65#)
Toes to Bars
Accessory Work
10 Minute EMOM:
1 Rope Climb
Tuesday, 5/30/23
WOD
5 Minute AMRAP:
Max Machine Calories
Rest 1 Minute
4 Minute AMRAP:
Max Machine Calories
Rest 1:00
3 Minute AMRAP:
Max Machine Calories
Rest 1 Minute
2 Minute AMRAP:
Max Machine Calories
Rest 1 Minute
1 Minute AMRAP:
Max Machine Calories
*You choose machine
Accessory Work
4 Sets:
20 Single Arm Bottom Up Kettlebell Press (10 Each Arm)
10 Toes Elevated Dumbbell Romanian Deadlift
Monday, 5/29/23
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partion Reps However You’d Like
*Weight Vest Optional
Thursday, 5/25/23
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch Balance
WOD
4 Rounds:
20/16 Calorie Bike
25 Box Step Ups (24”/20”)
Wednesday, 5/24/23
Strength
10 Minutes to Establish a Heavy 1 Rep Clean
WOD
10 Minute AMRAP:
1 Clean and Jerk (155#/105#)
3 Ring Muscle Ups
2 Clean and Jerks (155#/105#)
3 Ring Muscle Ups
3 Clean and Jerks (155#/105#)
3 Ring Muscle Ups
*Continue to Add 1 Clean and Jerk Each Round