Wednesday, 4/5/23
WOD
In 16 Minutes:
5 Rounds:
15/12 Calorie Row
10 Box Jumps (30”/24”)
Then in the remaining time AMRAP of:
12/10 Calorie Row
8 Strict Handstand Push Ups
Accessory Work
10 Minutes Muscle Up Progression
Tuesday, 4/4/23
Strength
3×3 Snatch @65%-75%
*Rest 1:30 Between Sets
3×3 Snatch Grip Deadlift @90%
*Rest 1:30 Between Sets
WOD
3 Rounds:
30 Dumbbell Front Squats (35#/25#)
20 Toes to Bar
10 Burpees Over Dumbbells
Monday, 4/3/23
WOD
5 Rounds:
30/24 Calorie Bike
50 Double Unders
4 Wall Walks
*Rest 1 Minute After Each Round
Core Accessory
3 Sets:
30 Second Elbow Plank Hold
100’ Kettlebell Front Rack + Overhead Carry (50’ Right/50’ Left)
30 Second Hollow Body Hold
10 V Ups
Friday, 3/31/23
Partner WOD
16 Rounds (8 Rounds Each):
3 Wall Walks
9 Front Squats (95#/65#)
12/10 Calorie Bike
*You Go, I Go
Accessory Work
3 Sets:
10 Plate Overhead Sit Ups
20 (Each Side) Kettlebell Front Rack Marches
60 Flutter Kicks
Thursday, 3/30/23
Strength
10 Minute Split Jerk Technique Work
WOD
For Time:
50 Ab Mat Sit Ups
50 Shuttle Runs (25’)
50 Toes to Bar
Wednesday, 3/29/23
Strength
10 Minutes to Establish 1 Rep Squat Clean
WOD
15 Minute AMRAP:
5-4-3-2-1
Strict Pull Ups
Dumbbell Box Step Overs (50#/35#)’s (24”/20”)
Tuesday, 3/28/23
WOD
3 Rounds:
21/16 Calorie Row
42 Double Unders
15/12 Calorie Row
30 Double Unders
9/8 Calorie Row
18 Double Unders
*Rest 3 Minutes Between Each Round
Accessory Work
5×10 False Grip Ring Rows
Monday, 3/27/23
Strength
10 Minutes to Establish a 1 Rep Snatch
WOD
14 Minute AMRAP:
4 Burpees to Bar
6 Dumbbell Snatches (50#/35#)
8 Wall Balls (20#/14#)
Friday, 3/24/23
WOD
5 Rounds:
20 Deadlifts (135#/95#)
20 Push Ups
200m Run
*Rest 2 Minutes
Thursday, 3/23/23
WOD
Teams of 3:
9/8 Mile Bike
6,000/5,000 Meter Row
*2 Partners Working/1 Partner Resting
Accessory Work
5 Rounds For Quality:
3 x 1 Jump to Ring Support + 1 Ring Dip Negative (3 Seconds)