Thursday, 6/9/22
WOD
For Time:
50-40-30-20-10
Ab Mat Sit Ups
Front Rack Reverse Lunges (45#/35#)
*100m Farmers Carry (50#/35#)’s After Each Round
Wednesday, 6/8/22
Strength
5×5 Overhead Squat
WOD
Every 4 Minutes Until 75 Reps Are Completed:
0.7/0.65 Mile Bike
15 Overhead Squats (75#/55#)
Max Power Snatches (75#/55#)
*20 Minute Time Cap
Tuesday, 6/7/22
WOD
For Time:
2,000/1,800 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,800 Meter Row
Monday, 6/6/22
Strength
5×5 Deadstop Deadlifts
WOD
15 Minute AMRAP:
1 Deadlift (225#/155#)
1 Burpee Pull Up
1 Dumbbell Thruster (50#/35#)’s
2 Deadlift (225#/155#)
2 Burpee Pull Up
2 Dumbbell Thrusters (50#/35#)’s
*Add 1 Rep Every Round
Friday, 6/3/22
Strength
5×5 Bench Press
WOD
For Time:
10-1 50’ Shuttle Sprints
*10 Toes to Bar After Each Round
Thursday, 6/2/22
WOD
8 Rounds For Total Reps:
2 Minute AMRAP:
Bike Calories
2 Minute AMRAP:
30 Dumbbell Snatches (50#/35#)
15 Burpee Box Jumps (24”/20”)
Wednesday, 6/1/22
Strength
5×5 Front Squats
WOD
18 Minute AMRAP:
500m Row
30 Push Press
100 Double Unders
500m Row
30 Front Squats
100 Double Unders
500m Row
30 Thrusters
100 Double Unders
*(95#/65#)
Tuesday, 5/31/22
WOD
5 Rounds For Time:
0.5/0.45 Mile Bike
12 Deadlifts (185#/135#)
30 Ab Mat Sit Ups
100m Farmers Carry
Monday, 5/30/22
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday, 5/27/22
Strength
5×5 Deadlifts
WOD
18 Minute AMRAP:
9 Deadlifts (225#/155#)
60 Double Unders
30 Wall Balls (20#/14#)