Thursday, 5/26/22
WOD
5 Rounds For Reps:
800m Run
30 Kettlebell Swings (53#/35#)
Max Unbroken Bench Press (135#/95#)
*38 Minute Time Cap
Wednesday, 5/25/22
Strength
5×5 Strict Press
WOD
10 Rounds For Time:
12/10 Calorie Bike
30’ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
(50#/35#)’s
*20 Minute Time Cap
Tuesday, 5/24/22
WOD
15 Minute AMRAP:
7 Box Jump Overs (24”/20”)
7 Pull Ups
7 Power Snatches (75#/55#)
Monday, 5/23/22
Strength
5×5 Back Squats
WOD
20 Minute AMRAP:
20 Calorie Row
30 Push Ups
40 Ab Mat Sit Ups
50 Air Squats
Friday, 5/20/22
Strength Complex
5 Sets on the 3:00:
3 Position Power Snatch + 3 Overhead Squats
WOD
For Time:
1-10 Burpee Box Jump Over (24”/20”)
10-1 Overhead Squats (115#/85#)
Thursday, 5/19/22
Partner WOD
40 Minute AMRAP:
Partner 1: 400m Run
Partner 2:
20 Double Russian Kettlebell Swings
100m Double Kettlebell Front Rack Carry
*(53#/35#)
Wednesday, 5/18/22
WOD
5 Minute AMRAP:
Buy In: 100 Double Unders
Max Rounds With Remaining Time:
12 Toes to Bar
12 Dumbbell Front Squats (50#/35#)’s
Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
Max Rounds With Remaining Time:
9 Toes to Bar
9 Dumbbell Thrusters (50#/35#)’s
Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
Max Rounds With Remaining Time:
6 Toes to Bar
6 Dumbbell Clusters (50#/35#)’s
Tuesday, 5/17/22
WOD
10 Rounds:
250/200 Meter Row
0.5/0.45 Mile Bike
*Rest 1 Minute After Each Round
Monday, 5/16/22
Strength Complex
5 Sets on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
WOD
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
*(155#/105#)
Friday, 5/13/22
Strength
15 Minute EMOM:
1 Snatch
WOD
12 Minute AMRAP:
3-6-9-12 etc…
Power Snatches (95#/65#)
Chest to Bar Pull Ups
Box Jumps (30”/24”)