Thursday, 10/13/22
Partner WOD
5 Rounds:
20 Alternating V Ups (Each)
*Partner Plank Hold
15 Synchro Burpee Box Jump Overs (24”/20”)
Wednesday, 10/12/22
WOD
18 Minute AMRAP:
75 Double Unders
10 Power Cleans (135#/95#)
20/16 Calorie Bike
75 Double Unders
10 Power Cleans (135#/95#)
Tuesday,10/11/22
WOD
For Time:
40 Push Ups
40/32 Calorie Row
30 Push Ups
30/24 Calorie Row
20 Push Ups
20/16 Calorie Row
10 Push Ups
10/8 Calorie Row
Accessory Work
4×10 Lying Dumbbell Pull Overs
*Rest 90 Seconds
Monday, 10/10/22
WOD
3 Rounds:
12 Chest to Bar Pull Ups
20 Air Squats
50’ Walking Lunge
20 Alternating Dumbbell Snatches (50#/35#)
12 Box Jumps (30”/24”)
Accessory Work
4 Super Sets:
12 Bench Dumbbell Chest Fly’s
12 Weighted Hip Thrust
Friday, 10/7/22
WOD
For Time:
100/80 Calorie Bike
Rest 3 Minutes
10 Rounds:
10/8 Calorie Bike
*Rest 1:1
Accessory Work
4 Rounds Not For Time:
10 Strict Press (Pick Load)
10 Dumbbell Z Press (Pick Load)
10 Dumbbell Snow Angels (Pick Load)
10 GHD Hip Extensions
*Rest 3 Minutes
Thursday, 10/6/22
Partner WOD
16 Alternating Rounds (8 Rounds Each):
60 Yard Shuttle Sprint (5-10-15)
3 Sandbag Cleans (150#/100#)
Wednesday, 10/5/22
Strength
10 Minutes to Establish a 1RM Clean and Push Jerk
WOD
4 Rounds:
25 Step Ups (24”/20”)
20 Toes to Bar
15 Front Squats (95#/65#)
Tuesday, 10/4/22
WOD
For Time:
27/22 Calorie Row
27 Devil’s Press
21/16 Calorie Row
21 Devil’s Press
15/12 Calorie Row
15 Devil’s Press
9/8 Calorie Row
9 Devil’s Press
*(35#/20#)
Monday, 10/3/22
Strength
10 Minutes to Establish a 1RM Squat Snatch
WOD
For Time:
100 Double Unders
40 Wall Balls
100 Double Unders
30 Wall Balls
100 Double Unders
20 Wall Balls
*(20#/14#)
Friday, 9/30/22
WOD
For Time:
50 Power Snatches (95#/65#)
50 Dumbbell Box Step Ups (50#/35#)(24”/20”)
Gymnastics Skill
Low Ring Muscle Up Progression
3×10 Ring Rows
3×10 Ring Dips
3×5 Muscle Up Transitions