Friday, 11/11/22
WOD
“Bert”
For Time:
50 Burpees to Bar
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees to Bar
*45 Minute Time Cap
Thursday, 11/10/22
Strength
Strict Press
Establish 6 Rep Max
Then…
1×6 @90% of 6RM
1×6 @85% of 6RM
WOD
15 Minute EMOM:
Minute 1: Max Calorie Ski Erg
Minute 2:Max Rope Climb
Minute 3: Rest
Wednesday, 11/9/22
Strength
Back Squat
Establish 6 Rep Max
Then…
1×6 @90% of 6RM
1×6 @85% of 6RM
WOD
5 Rounds:
60 Double Unders
15 Toes to Bar
Tuesday, 11/8/22
WOD
For Time:
21/16 Calorie Bike
21 Hang Power Cleans (115#/85#)
15/12 Calorie Bike
15 Hang Power Cleans (115#/85#)
9/8 Calorie Bike
9 Hang Power Cleans (115#/85#)
Rest 1:1
21/16 Calorie Bike
15 Hang Power Cleans (155#/105#)
15/12 Calorie Bike
9 Hang Power Cleans (155#/105#)
9/8 Calorie Bike
3 Hang Power Cleans (155#/105#)
Accessory Strength
3×14 Front Rack Walking Lunge Steps
Monday, 11/7/22
Strength
10 Minute EMOM:
3 Squat Snatches
*@70% of 1 RM
WOD
For Time:
30 Pull Ups
75 Wall Balls (20#/14#)
15 Muscle Ups
Thursday, 11/3/22
Strength
Establish 8 Rep Max Back Squat
Then…
1×10 @90% of 8RM
1×10 @80% of 8RM
WOD
3 Rounds:
15 Hang Power Cleans (135#/95#)
15 Burpees to Bar
Wednesday, 11/2/22
WOD
Every 4 Minutes For 5 Rounds:
12/10 Calorie Row
24 Dumbbell Push Press (35#/25#)
12/10 Calorie Row
Accessory Strength
3×14 Front Rack Box Step Ups
Tuesday, 11/1/22
Strength
Part 1:
10 Minutes to Establish a 3 Rep Max Hang Squat Clean
Part 2:
3×3 Clean Grip Deadlift
*@90% of 1 Rep Max Clean
WOD
For Time:
42-30-18
Deadlifts (155#/105#)
Box Jump Overs (24”/20”)
Friday, 10/28/22
WOD
For Time:
150 Wall Balls (20#/14#)
300 Double Unders
30 Ring Muscle Ups
Accessory Strength
3×14 Front Rack Box Step Ups