Tuesday, 1/17/23
WOD
For Time:
15 Dumbbell Thrusters
15 Dumbbell Box Step Ups
400m Run
12 Dumbbell Thrusters
12 Dumbbell Box Step Ups
400m Run
9 Dumbbell Thrusters
9 Dumbbell Box Step Ups
400m Run
*(50#/35#)’s (24”/20”)
Core Accessory Work
4 Sets:
20 Kettlebell Sit Ups (10 Right Arm/10 Left Arm)
30 Second Plank Hold
*Rest 1 Minute
Monday, 1/16/23
WOD
For Time:
21-15-9
Power Cleans (115#/85#)
Bar Facing Burpees
Accessory Work
4 Sets:
12 Dumbbell Chest Fly’s
20 Dumbbell Kick Backs (10 Each Arm)
Friday, 1/13/23
WOD
For Time:
200’ Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
50 Single Dumbbell Box Step Ups (24”/20”)
50 Strict Handstand Push Ups
200’ Handstand Walk
*10 Minute Time Cap
Thursday, 1/12/23
Partner WOD
10 Rounds (5 Rounds Each):
50 Double Unders
10 Front Squats (135#/95#)
5 Power Cleans (135#/95#)
*You Go, I Go
Accessory Work
4 Sets:
Banded Lateral Walk (50’ Right/50’ Left)
20 Single Leg Dumbbell Hip Thrust
Wednesday, 1/11/23
WOD
For Time:
50/40 Calorie Row
40 Toes to Bar
30 Burpee Box Get Overs (30”/24”)
40 Toes to Bar
50/40 Calorie Row
Accessory Work
4 Sets:
10 Dumbbell Good Mornings
10 Ring Curls
Tuesday, 1/10/22
WOD
For Time:
10-1 Sumo Deadlift High Pulls (95#/65#)
*15 Wall Balls (20#/14#) After Each Round
Strength
10 Minute EMOM:
1 Hang Power Clean
Monday, 1/9/23
WOD
20 Minute AMRAP:
21/16 Calorie Bike
15 Strict Press (75#/55#)
9 Strict Pull Ups
Accessory
4 Sets:
10 Inverted Skull Crushers
20 GHD Hip Extensions
Friday, 1/6/23
Strength
10 Minutes to Establish 1RM Snatch
WOD
10 Minute AMRAP:
30 Double Unders
15 Power Snatches (75#/55#)
Thursday, 1/5/23
Partner WOD
For Time:
50/40 Calorie Bike
40/32 Calorie Bike
30/24 Calorie Bike
20/16 Calorie Bike
10/8 Calorie Bike
*Both partners do each round, you go I go.
Accessory Work
4 Sets:
10 Dumbbell Rows
10 Dumbbell Hamstring Curls
Wednesday, 1/4/23
Strength
5×3 Push Jerks @60-70% of 1RM Clean and Jerk
*Rest 90 Seconds After Each Set
WOD
16 Minute AMRAP:
16 Dumbbell Snatches (50#/35#)
16 Ab Mat Sit Ups
16 Box Jump Overs (24”/20”)