Wednesday, 3/22/23
WOD
12 Minute AMRAP:
1 Power Clean (115#/85#)
1 Front Squat (115#/85#)
1 Bar Facing Burpee
3 Power Clean (115#/85#)
3 Front Squat (115#/85#)
3 Bar Facing Burpees
*Continue to Add 2 Reps Every Round
Accessory Work
4 Sets:
200’ Single Arm Dumbbell Overhead Carry
*(100’ Right Arm/100’ Left Arm)
Tuesday, 3/21/23
WOD
For Time:
40/32 Calorie Bike
20 Handstand Push Ups
30/24 Calorie Bike
15 Handstand Push Ups
20/16 Calorie Bike
10 Handstand Push Ups
10/8 Calorie Bike
5 Handstand Push Ups
Accessory Work
5×4 Turkish Get Ups
*2 Right/2 Left
Monday, 3/20/23
WOD
For Time:
From 0:00-10:00
3 Rounds:
8 Overhead Squats (115#/85#)
24 Pull Ups
At 10:00
3 Rounds:
8 Power Snatches (115#/85#)
24 Wall Balls
Accessory Work
100 Ab Mat Sit Ups
Friday, 3/17/23
Strength
12 Minutes to Establish a 1 Rep Back Squat
WOD
16 Minute AMRAP:
30/24 Calorie Bike
20 Thrusters (45#/35#)
10 Strict Pull Ups
Thursday, 3/16/23
WOD
For Time:
40-30-20-10
Box Jump Overs (24”/20”)
Ab Mat Sit Ups
Accessory Work
5 Sets:
30 Second Ring Dip Support Hold
*Rest 1:00
Wednesday, 3/15/23
Strength
12 Minutes to Establish a 1 Rep Deadlift
WOD
21 Dumbbell Clean and Jerks (50#/35#)’s
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
15 Dumbbell Clean and Jerks (50#/35#)’s
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
9 Dumbbell Clean and Jerks (50#/35#)’s
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
Tuesday, 3/14/23
Strength
10 Minute EMOM:
5 Touch N Go Power Snatches
WOD
For Time:
1600 Meter Run
80 Toes to Bar
*Partition However You Would Like
Monday, 3/13/23
Strength
12 Minutes to Establish 1 Rep Bench Press
WOD
5 Rounds:
200/175 Meter Row
10 Burpees Over Rower
15 Wall Balls (30#/20#)
*12 Minute Time Cap
Friday, 3/10/23
WOD
“Ursula”
15 Minute AMRAP:
50 Double Unders
15 Kettletbell Swings (53#/35#)
30 Air Squats
10 Shuttle Sprints (50’)
*Add 2 Shuttle Sprints Every Round
Accessory Work
Accumulate 3:00 in a Dead Hang
Thursday, 3/9/23
Strength
Every 2 Minutes For 10 Minutes:
2 Bench Press
Partner WOD
18 Minute AMRAP:
15/12 Calorie Row
50’ Dumbbell Walking Lunge (50#/35#)
*You Go, I Go