Thursday, 9/15/22
Strength
Back Squat
Build to a Heavy Set of 8
WOD
20 Minute AMRAP:
5/4 Calorie Bike
300’ Farmers Carry (50#/35#)’s
10/8 Calorie Bike
300’ Farmers Carry
15/12 Calorie Bike
300’ Farmers Carry
*Continue to Add 5/4 Calories Every Round
Wednesday, 9/14/22
WOD
For Time:
20-40-60-80-100 Double Unders
10-20-30-40-50 Sit Ups
2-4-6-8-10 Hang Snatches (115#/85#)
Tuesday, 9/13/22
Strength
Deadlift
Build to a Heavy Single
WOD
For Time:
150 Wall Balls
*Every 2 Minutes:
18/14 Calorie Row
*20 Minute Time Cap
Monday, 9/12/22
WOD
5 x 4 Minute AMRAP’s:
30/24 Calorie Bike
15 Burpee Box Jump Overs (24”/20”)
Max Shuttle Sprints (10 Meters)
*Rest 4 Minutes
Friday, 9/9/22
Strength
Strict Press
Build to a Heavy Set of 5
WOD
20 Minute AMRAP:
200m Run
Max Unbroken Push Ups
200m Run
Max Unbroken Toes to Bar
Thursday, 9/8/22
Partner WOD
3 Rounds:
1 Minute AMRAP:
10 Kettlebell Swings + Max Calorie Bike
2 Minute AMRAP:
15 Kettlebell Swings + Max Calorie Bike
3 Minute AMRAP:
20 Kettlebell Swings + Max Calorie Bike
*(70#/53#)
Wednesday, 9/7/22
WOD
On the 4:00 x 5 Rounds:
60 Double Unders
30/24 Calorie Row
10 Thrusters (95#/65#)
Tuesday, 9/6/22
Strength
Deadlift
Build to a Heavy Set of 3
WOD
3 Rounds For Time:
50/40 Calorie Bike
30 Ab Mat Sit Ups
20 Deadlifts (155#/105#)
100m Farmers Carry (50#/35#)’s
*21:00 Time Cap
Monday, 9/5/22
Partner WOD
For Time:
200 Burpee Pull Ups
*On the 4:00 (Starting at 0:00): 400m Run
*40 Minute Time Cap
Friday, 9/2/22
WOD
For Time:
1,500/1,350 Meter Row
150 Double Unders
30 Shuttle Sprints (30’)
Rest 3 Minutes
1,000/900 Meter Row
100 Double Unders
20 Shuttle Sprints (30’)
Rest 3 Minutes
500/450 Meter Row
50 Double Unders
10 Shuttle Sprints (30’)