Thursday, 6/23/22
WOD
On the 2:00 x 15 Rounds:
5 Strict Pull Ups
10 Air Squats
15 Ab Mat Sit Ups
Max Calorie Row
Wednesday, 6/22/22
Strength
5×4 No Touch Deadlifts
WOD
For Time:
21-15-9
Deadlifts (225#/155#)
200m Run
Double Dumbbell Push Jerks (50#/35#)’s
200m Run
*16 Minute Time Cap
Tuesday, 6/21/22
Strength
5×4 Bench Press
WOD
12 Minute AMRAP:
40 Double Unders
20 Push Ups
10 Toes to Bar
Monday, 6/20/22
WOD
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20#/14#)
*Rest 1 Minute Between Rounds
Friday, 6/17/22
Strength
5×4 Back Squats
WOD
For Time:
1,000/900 Meter Row
50 Thrusters (45#/35#)
150 Double Unders
50 Thrusters (45#/35#)
1,000/900 Meter Row
Thursday, 6/16/22
Partner WOD
4 Rounds For Reps:
Partner 1:
15/12 Calorie Bike
Max Unbroken Toes to Bar
Partner2:
15/12 Calorie Bike
Max Unbroken Toes to Bar
Partner 1:
15/12 Calorie Bike
Max Unbroken Dumbbell Bench Press (50#/35#)’s
Partner 2:
15/12 Calorie Bike
Max Unbroken Dumbbell Bench Press (50#/35#)’s
*35 Minute Time Cap
Wednesday, 6/15/22
WOD
For Time:
21-15-9
Wall Balls (20#/14#)
Box Jumps (24”/20”)
200m Farmer’s Carry (50#/35#)
21-15-9
Wall Balls (20#/14#)
Box Jumps (24”/20”)
200m Farmer’s Carry (50#/35#)
21-15-9
Wall Balls (20#/14#)
Box Jumps (24”/20”)
Tuesday, 6/14/22
WOD
“Helen”
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull Ups
Monday, 6/13/22
Strength
5×4 Strict Press
WOD
On the 3:00 x 10 Rounds:
Odd Rounds:
500/450 Meter Row
Max Push Ups in Remaining Time
Even Rounds:
0.7/0.65 Mile Bike
Max Ab Mat Sit Ups in Remaining Time
Friday, 6/10/22
WOD
3 x 4 Minute AMRAP’s:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps (24”/20”)
*4 Minutes Rest Between Rounds
Round 1: (135#/95#)
Round 2: (115#/85#)
Round 3: (95#/65#)