Thursday, 7/7/22
WOD
3 x 5 Minute AMRAP’s:
100 Double Unders
30 Pull Ups
50 Dumbbell Snatches (50#/35#)
*Rest 5 Minutes Between AMRAP’s
Wednesday, 7/6/22
Strength
5×3 Back Squats
WOD
On the 2:00 x 10 Rounds:
90 Second Max Calorie Row
30 Second Rest
Tuesday, 7/5/22
Strength
5×3 Deadlifts
WOD
For Time:
200m Run
1 Deadlift (225#/155#)
1 Toes to Bar
200m Run
2 Deadlifts (225#/155#)
2 Toes to Bar
…
200m Run
10 Deadlifts (225#/155#)
10 Toes to Bar
Monday, 7/4/22
Partner WOD
“1776”
For Time:
Calorie Row
Kettlebell Swings (53#/35#)
Box Jumps (24”/20”)
Air Squats
Push Ups
Burpees to Bar
Pull Ups
Sit Ups
Double Unders
Wall Balls (20#/14#)
Calorie Bike
*Go through each movement in order until you reach a total of 1776 reps
*Once you move from one movement you cannot go back to it
*Minimum of 100 reps per movement
*Maximum of 300 reps on a movement
Friday, 7/1/22
WOD
On the 2:00 x 10 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test” in Remaining Time
*“Bergeron Beep Test”
7 Thrusters (75#/55#)
7 Pull Ups
7 Burpees to Bar
Thursday, 6/30/22
WOD
6 Rounds:
1 Minute Ab Mat Sit Ups
1 Minute Farmers Carry (10 Meters) (50#/35#)’s
1 Minute Box Jumps (24”/20”)
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Wednesday, 6/29/22
Strength
5×4 Push Press
WOD
6 Minute AMRAP:
60 Deadlifts (115#/85#)
Max Calorie Bike
Directly Into…
6 Minute AMRAP:
45 Hang Power Cleans (115#/85#)
Max Calorie Bike
Directly Into…
6 Minute AMRAP:
30 Shoulder to Overhead (115#/85#)
Max Calorie Bike
Tuesday, 6/28/22
WOD
For Time:
50 Strict Pull Ups
100 Hand Release Push Ups
5k Run
*45 Minute Time Cap
Monday, 6/27/22
Strength
5×4 Overhead Squats
WOD
15 Minute AMRAP:
15 Overhead Squats (95#/65#)
30 Dumbbell Hang Snatches (50#/35#)
60 Double Unders
Friday, 6/24/22
WOD
5 Rounds:
15/12 Calorie Bike
10 Burpees to Bar
Rest 5 Minutes
5 Rounds:
10 Power Cleans (135#/95#)
10 Bar Facing Burpees