Thursday, 9/1/22
Strength
Strict Press
Build to a Heavy Set of 8
WOD
4 Rounds For Reps:
1 Minute Rope Climbs
1 Minute Dumbbell Shoulder to Overhead (50#/35#)’s
1 Minute Lateral Dumbbell Burpees
1 Minute Rest
Wednesday, 8/31/22
WOD
(0:00-2:00)
0.35/0.30 Mile Bike
Max Snatches
Rest 1 Minute
(3:00-6:00)
0.70/0.60 Mile Bike
Max Snatches
Rest 2 Minutes
(8:00-12:00)
1.0/0.90 Mile Bike
Max Snatches
Rest 2 Minutes
(14:00-17:00)
0.70/0.60 Mile Bike
Max Snatches
Rest 1 Minute
(18:00-20:00)
0.35/0.30 Mile Bike
Max Snatches
*135#/95#
Tuesday, 8/30/22
Strength
Back Squat
Build to a Heavy Set of 15
WOD
20 Minute AMRAP:
5 Chest to Bar Pull Ups
10 Handstand Push Ups
15 Wall Balls (20#/14#)
Monday, 8/29/22
WOD
5 Rounds For Time:
400m Run
30 Ab Mat Sit Ups
15 Deadlifts (205#/145#)
*30 Minute Time Cap
Friday, 8/26/22
Strength
Deadlift
Build to a Heavy Set of 5
WOD
13 Minute AMRAP:
Cash In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50#/35#)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
*Continue to Add 10 Dumbbell Hang Snatches
Thursday, 8/25/22
WOD
30 Minute AMRAP:
100 Ab Mat Sit Ups
100 Push Ups
100 Reverse Lunges
*Every 3:00 (Starting at 0:00)
100 Meter Farmers Carry (50#/35#)’s
Wednesday, 8/24/22
Strength
Strict Press
Build to a Heavy Set of 10
WOD
15 Minute AMRAP:
Bike Calories
*Every Minute On the Minute (Starting at 0:00)
10 Wall Balls
Tuesday, 8/23/22
WOD
5 X 3 Minute AMRAP’s:
21/15 Calorie Row
9 Box Jumps (30”/24”)
Max Power Cleans
*Rest 1:30 Between Rounds
Round 1: (95#/65#)
Round 2: (135#/95#)
Round 3: (155#/105#)
Round 4: (185#/135#)
Round 5: (225#/155#)
Monday, 8/22/22
Strength
Back Squat
Build to a Heavy Set of 20
WOD
10 Rounds For Time:
10 Toes to Bar
10 Burpees to Bar
10 Shuttle Sprints (30’)
Friday, 8/19/22
Strength
Build to a Heavy Single Strict Press
WOD
20 Minute AMRAP:
400 Meter Run
Max Unbroken Strict Press @60% of Heavy Single