Thursday, 8/4/22
WOD
5 x 4 Minute AMRAP’s:
30 Shuttle Sprints (10 Meters)
30/24 Calorie Row
Max Dumbbell Hang Clean and Jerks (50#/35#)
*Rest 4 Minutes
Wednesday, 8/3/22
Strength
5×2 Bench Press
WOD
12 Minute AMRAP:
2-4-6-8-10 Etc…
Handstand Push Ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50#/35#)’s
Tuesday, 8/2/22
WOD
5 Rounds For Time:
20 Pull Ups
30 Sit Ups
400 Meter Row
50 Double Unders
*Rest 2 Minutes
Friday, 7/29/22
WOD
20 Minute AMRAP:
5 Chest to Bar Pull Ups
10 Push Ups
15 Air Squats
*Every 2:00 10/8 Calorie Bike
Thursday, 7/28/22
WOD
25 Minute AMRAP:
50 Ab Mat Sit Ups
40 Box Jumps (24”/20”)
30 Front Rack Reverse Lunges (75#/55#)
20 Push Press (75#/55#)
100 Meter Farmers Carry (50#/35#)’s
Wednesday, 7/27/22
Partner WOD
For Time:
800m Run
110 Dumbbell Deadlifts (50#/35#)’s
800m Run
110 Dumbbell Bench Press (50#/35#)’s
800m Run
110 Dumbbell Power Cleans (50#/35#)’s
800m Run
*Both Partners Run Together
*Partners Split Dumbbell Movements Evenly 55/55
Tuesday, 7/26/22
Strength
5×2 Strict Press
WOD
10 Minute AMRAP:
30 Double Unders
1 Thruster (95#/65#)
30 Double Unders
2 Thrusters
30 Double Unders
*Continue to Add 1 Thruster Each Round
Monday, 7/25/22
WOD
6 Rounds:
15/12 Calorie Row
12 Lateral Burpees Over the Rower
Straight Into
6 Rounds:
15/12 Calorie Bike
12 Burpees to Bar
Friday, 7/22/22
Strength
5×3 Overhead Squats
WOD
5 Rounds For Time:
5-4-3-2-1 Wall Walks
15 Overhead Squats (95#/65#)