Thursday, 12/1/22
Strength
10 Minute EMOM:
1 Snatch
WOD
7 Minute AMRAP:
Burpees to Bar
Wednesday, 11/30/22
WOD
For Time:
1-10 Thrusters (115#/85#)
2-20 Shuttle Runs (25’)
Accessory Work
10 Minute EMOM:
5 Strict Pull Ups
Tuesday, 11/29/22
Strength
4 Sets:
2 x 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
WOD
7 Minute AMRAP:
3 Power Cleans (185#/135#)
5 Box Jumps (30”/24”)
Wednesday, 11/23/22
WOD
For Time:
81 Single Unders
27 Push Ups
72 Single Unders
24 Push Ups
63 Single Unders
21 Push Ups
54 Single Unders
18 Push Ups
45 Single Unders
15 Push Ups
36 Single Unders
12 Push Ups
27 Single Unders
9 Push Ups
Accessory
10 Minute EMOM:
2 Rope Climbs
Tuesday, 11/22/22
WOD
3 Rounds:
21/16 Calorie Row
12 Box Jumps (30”/24”)
15/12 Calorie Row
9 Box Jumps
9/8 Calorie Row
6 Box Jumps
*Go Every 8 Minutes
Accessory
4 Sets:
200’ Single Arm Dumbbell Farmers Carry
*100’ Each Arm
Monday, 11/21/22
WOD
2 Rounds:
50 Air Squats
25 Dumbbell Snatches (50#/35#)
50 Air Squats
*Rest 3 Minutes Between Rounds
Accessory
10 Minute EMOM:
10 Weighted Sit Ups
WOD
2 Rounds:
50 Air Squats
25 Dumbbell Snatches (50#/35#)
50 Air Squats
*Rest 3 Minutes Between Rounds
Accessory
10 Minute EMOM:
10 Weighted Sit Ups
Friday, 11/18/22
Strength
Build to a 4 Rep Max Strict Press
Then…
1×4 @85-90%
1×4 @80-85%
WOD
For Time:
50 Deadlifts
40 Shoulder to Overhead
30 Front Squats
20 Power Cleans
10 Thrusters
*(135#/95#)
Wednesday, 11/16/22
WOD
15 Minute AMRAP:
12/10 Calorie Bike
5 Kettlebell Swings (53#/35#)
5 Push Ups
12/10 Calorie Bike
10 Kettlebell Swings (53#/35#)
10 Push Ups
*Continue Adding 5 Kettlebell Swings and Push Ups Each Round
Accessory Strength
3×14 Front Rack Box Step Ups
Tuesday, 11/15/22
Strength
10 Minute EMOM:
2 Clean and Jerks @70%
WOD
For Time:
30/24 Calorie Row
24 Toes to Bar
25/20 Calorie Row
20 Toes to Bar
20/16 Calorie Row
16 Toes to Bar
15/12 Calorie Row
12 Toes to Bar
10/8 Calorie Row
8 Toes to Bar
Monday, 11/14/22
WOD
3 Rounds:
2 Sets Of:
50’ Front Rack Walking Lunge (50#/35#)
50 Double Unders
5 Wall Walks
50 Double Unders
*Rest 1:1