Tuesday, 1/31/23
Strength
Every 2 Minutes for 10 Minutes:
5 Back Squats @65%
WOD
For Time:
50/40 Calorie Bike
50 Pull Ups
50/40 Calorie Bike
Monday, 1/30/23
Strength
Every 2 Minutes for 10 Minutes:
5 Deadlifts @65%
WOD
2 Rounds:
12 Devil’s Press (50#/35#)
50 Double Unders
8 Devil’s Press
50 Double Unders
4 Devil’s Press
50 Double Unders
*Rest 2 Minutes Between Rounds
Friday, 1/27/23
WOD
12 Minute AMRAP:
150 Wall Balls (20#/14#)
90 Double Unders
30 Muscle Ups
Accessory Work
5 Sets:
30 Second Handstand Hold
90 Second Rest
Thursday, 1/26/23
Strength
10 Minutes to Build to a Heavy 1 Rep Deadlift
Partner WOD
12 Rounds (6 Each):
100’ Sandbag Carry (150#/100#)
6 Box Jumps (30”/24”)
Wednesday, 1/25/23
Strength
10 Minutes to Build to a Heavy 1 Rep Bench Press
WOD
For Time:
100/80 Calorie Bike
*EMOM (Starting at 0:00): 5 Burpees to Plate
Tuesday, 1/24/23
Strength
10 Minute EMOM:
5 Power Clean and Jerks
*Touch N Go
WOD
3 Rounds:
20 Handstand Push Ups
30 Toes to Bar
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
Monday, 1/23/23
Strength
10 Minutes to Establish a Heavy 1 Rep Back Squat
WOD
500/450 Meter Row
50 Air Squats
400/360 Meter Row
40 Air Squats
300/270 Meter Row
30 Air Squats
200/180 Meter Row
20 Air Squats
100/90 Meter Row
10 Air Squats
Friday, 1/20/23
WOD
15 Minute AMRAP:
9 Deadlifts (155#/105#)
12 Hand Release Push Ups
15 Box Jumps (24”/20”)
Thursday, 1/19/23
Partner WOD
For Time:
120 Toes to Bar
12 Rope Climbs
240 Wall Balls (20#/14#)
Wednesday, 1/18/23
WOD
Each for Distance:
7 Minute Row
1 Minute Rest
7 Minute Bike
1 Minute Rest
7 Minute Ski
Strength
10 Minute EMOM:
1 Hang Power Snatch