Tuesday, 5/23/23
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch
WOD
For Time:
30/24 Calorie Row
30 Burpees to Bar
30/24 Calorie Row
24 Burpee Box Jump Overs (24”/20”)
30/24 Calorie Row
18 Burpee Box Get Overs (30”/24”)
Monday, 5/22/23
WOD
5 Rounds:
200m Run
15 Pull Ups
30 Push Ups
45 Air Squats
200m Run
*Rest 3 Minutes
Friday, 5/19/23
Strength
5 Minute EMOM:
2 Snatch Balance
WOD
For Time:
10 Front Squats (115#/85#)
1 Wall Walk
10 Front Squats (115#/85#)
2 Wall Walks
10 Front Squats (115#/85#)
3 Wall Walks
10 Front Squats (115#/85#)
4 Wall Walks
10 Front Squats (115#/85#)
5 Wall Walks
10 Front Squats (115#/85#)
6 Wall Walks
10 Front Squats (115#/85#)
7 Wall Walks
Thursday, 5/18/23
Strength
5 Minute EMOM:
2 Split Jerks
WOD
5 Rounds For Reps:
40 Second Max Kettlebell Swings (50#/35#)
Rest 20 Seconds
40 Second Max Calorie Bike
Rest 20 Seconds
40 Second Max Burpees to Bar
Rest 20 Seconds
Wednesday, 5/17/23
Strength
10 Minute EMOM:
1 Clean @75%
WOD
18 Minute AMRAP:
500/450 Meter Row
25 Toes to Bar
250/225 Meter Row
25 V Ups
Tuesday, 5/16/23
Strength
10 Minute EMOM:
1 Snatch @75%
WOD
12 Minute AMRAP:
8 R Single Arm Dumbell Snatches
8 R Single Arm Dumbbell Oberhead Walking Lunges
8 L Single Arm Dumbell Snatches
8 L Single Arm Dumbbell Oberhead Walking Lunges
50 Double Unders
*(50#/35#)
Monday, 5/15/23
For Time:
4 Rounds:
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Rest 4 Minutes
8 Rounds:
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Thursday, 5/11/23
Strength
3×1 Squat Clean @85-90%
*Rest 1:30
3×3 Clean Grip Deadlift @100% 1 RM Clean
*Rest 1:30
WOD
15 Minute AMRAP:
15/12 Calorie Bike
10 Thrusters (75#/55#)
15/12 Calorie Bike
8 Thrusters (95#/65#)
15/12 Calorie Bike
6 Thrusters (115#/85#)
15/12 Calorie Bike
4 Thrusters (135#/95#)
15/12 Calorie Bike
In Remaining Time Max Squat Clean Thrusters (155#/105#)
Wednesday, 5/10/23
WOD
7 Minute AMRAP:
60/48 Calorie Row
Max Kettlebell Hang Snatches (70#/53#)
Rest 3 Minutes
7 Minute AMRAP:
60/48 Calorie Row
Max Strict Handstand Push Ups
Rest 3 Minutes
7 Minute AMRAP:
60/48 Calorie Row
Max Burpee Box Get Overs (30”/24”)
Tuesday, 5/9/23
Strength
3×1 Power Snatch @85-90%
*Rest 1:30
3×3 Overhead Squat @90% 1 RM Snatch
*Rest 1:30
WOD
For Time:
60 Ab Mat Sit Ups
30 Power Cleans (135#/95#)
60 Ab MAt Sit Ups