Thursday, 10/27/22
Strength
3×10 Strict Press
Partner WOD
12 Minute AMRAP:
5 Rounds Each:
Partner A: 15/12 Calorie Ski Erg
Partner B: 15 Med Ball Weighted Sit Ups
In Remaining Time Max Rope Climbs
Wednesday, 10/26/22
Strength
3×10 Back Squats
WOD
2 x 5 Minute AMRAP’s:
2 Deadlifts (225#/155#)
1 Wall Walk
4 Deadlifts
2 Wall Walks
*Continue Adding 2 Deadlifts and 1 Wall Walk
*Rest 3 Minutes Between AMRAP’s
Tuesday, 10/25/22
WOD
Every 10 Minutes for 4 Rounds:
400m Run
40/32 Calorie Bike
400m Run
Monday, 10/24/22
Strength
Part 1:
10 Minutes to Establish 3RM Hang Squat Snatch
Part 2:
3×3 Snatch Grip Deadlift @90% of Snatch 1RM
WOD
5 Rounds:
10 Bar Facing Burpees
10 Overhead Squats (135#/95#)
Friday, 10/21/22
WOD
For Time:
1000m Run
75 Thrusters (45#/35#)
25 Burpee Box Jump Overs (24”/20”)
Thursday, 10/20/22
Partner WOD
For Time:
50 Synchro Toes to Bar
50 Power Cleans (155#/105#)
50 Synchro Toes to Bar
Accessory Work
4×10 Dumbbell Good Mornings
Wednesday, 10/19/22
WOD
3 Rounds:
20/16 Calorie Bike
25 Wall Balls (20#/14#)
15/12 Calorie Bike
15 Wall Balls
10/8 Calorie Bike
*Rest 1:1
Tuesday, 10/18/22
WOD
5 Rounds:
21/16 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups
*Rest 1:1
Monday, 10/17/22
WOD
5 Rounds:
50 Double Unders
6 Double Dumbbell Hang Snatches
5 Devil’s Press
4 Double Dumbbell Squat Cleans
*(50#/35#)
Accessory Work
5×10 GHD Sit Ups or Weighted Sit Ups