Thursday, 7/21/22
WOD
For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (50#/35#)
60 Single Dumbbell Step Ups (24”/20”)
40 Shuttle Runs (10 Meters)
200 Meter Double Kettlebell Farmers Carry (53#/35#)’s
*30 Minute Time Cap
Wednesday, 7/20/22
WOD
30 Minute AMRAP:
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats
*Every 2:00 10/8 Calorie Bike
Tuesday, 7/19/22
WOD
5 Rounds For Time:
400 Meter Run
30 Double Unders
(Rest 1:00)
500/450 Meter Row
30 Double Unders
(Rest 1:00)
*40 Minute Time Cap
Monday, 7/18/22
Strength
5×3 Push Press
WOD
15 Minute EMOM:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Max Lateral Burpees Over the Bar
*(135#/95#)
Friday, 7/15/22
WOD
5 Rounds:
400/350 Meter Row
5 Ring Muscle Ups
10 Power Snatches (95#/65#)
*20 Minute Time Cap
Thursday, 7/14/22
WOD
5 x 4 Minute AMRAP’s:
30/24 Calorie Bike
30 Shuttle Sprints (10 Meters)
Max Toes to Bar in Remaining Time
*Rest 4 Minutes Between Rounds
Wednesday, 7/13/22
Strength
5×3 Front Squats
WOD
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155#/105#)
20 Box Jumps (24”/20”)
*20 Minute Time Cap
Tuesday, 7/12/22
WOD
For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Calorie Row
*100’ Dumbbell Farmers Carry After Every Movment
*30 Minute Time Cap
Monday, 7/11/22
Strength
5×3 No Touch Deadlifts
WOD
5 x 3 Minute AMRAP’s:
9 Hang Power Cleans (135#/95#)
45 Air Squats
Max Calorie Bike
*1 Minute Rest Between Rounds
Friday, 7/8/22
Strength
5×3 Strict Press
WOD
On the 4:00 x 3 Rounds:
30/24 Calorie Bike
15 Dumbbell Front Squats
Max Dumbbell Shoulder to Overhead in Remaining Time
*(50#/35#)’s