Monday, 5/8/23
WOD
For Time:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats
400m Run
20 Pull Ups
40 Push Ups
60 Air Squats
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
Friday, 5/5/23
Strength
5 Sets:
1 Snatch Push Press + 1 Snatch Balance
WOD
For Time:
50 Bar Facing Burpees
50 Thrusters (95#/65#)
Rest 5 Minutes
For Time:
1,000m Row
Thursday, 5/4/23
Strength
3×1 Power Clean @85-90%
*Rest 1:30
3×1 Front Squats @90% of 1RM Clean
*Rest 1:30
WOD
4 Rounds:
25 Wall Balls (20#/14#)
50 Double Unders
4 Wall Walks
*Go Every 4 Minutes
Wednesday, 5/3/23
WOD
5 Rounds For Time:
20/16 Machine Calories
Rest 1:00
15/12 Machine Calories
Rest 0:45
10/6 Machine Calories
Rest 2:00
*Pick Bike, Row, or Ski
Tuesday, 5/2/23
Strength
3×1 Snatch @85-90%
*Rest 1:30
3×3 Snatch Grip Deadlift @100% 1 RM Snatch
*Rest 1:30
WOD
For Time:
21-15-9
Deadlifts (275#/185#)
Strict Handstand Push Ups
Monday, 5/1/23
WOD
12 Minute AMRAP:
200m Run
10 Strict Pull Ups
Rest 2 Minutes
12 Minute AMRAP:
200m Run
20 Push Ups
Rest 2 Minutes
12 Minute AMRAP:
200m Run
30 Air Squats
Friday, 4/28/23
WOD
For Time:
5 Rounds:
15/12 Calorie Bike
15 Toes to Bar
Then…
75 Dumbbell Snatches (50#/35#)
Strength
4×8 Strict Press
*Rest 2 Minutes
Thursday, 4/27/23
Strength
5 Sets:
2 Push Press + 1 Split Jerk
WOD
For Time:
250/200m Row
150’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
125’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
100’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
75’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
50’ Overhead Plate Walking Lunge (45#/25#)
Wednesday, 4/26/23
Strength
3×2 Cleans @80%
*Rest 1:30
3×3 Clean Deadlifts @90% 1 RM Clean
*Rest 1:30
WOD
For Time:
50 Double Unders
25 Kettlebell Swings (53#/35#)
5 Front Squats (185#/135#)
40 Double Unders
20 Kettlebell Swings (53#/35#)
4 Front Squats (185#/135#)
30 Double Unders
15 Kettlebell Swings (53#/35#)
3 Front Squats (185#/135#)
20 Double Unders
10 Kettlebell Swings (53#/35#)
2Front Squats (185#/135#)
10 Double Unders
5 Kettlebell Swings (53#/35#)
1 Front Squat (185#/135#)
Tuesday, 4/25/23
WOD
7 Minute AMRAP:
50/40 Calorie Bike
Max Line Facing Burpees in Remaining Time
Rest 5 Minutes
7 Minute AMRAP:
50 Line Facing Burpees
Max Calorie Bike in Remaining Time
Accessory Core Work
4 Sets:
15 Weighted Sit Ups
10 Ab Wheels
45 Second Plank Hold
200’ Single Arm Dumbbell Overhead Carry (100’ R/100’ L)