Wednesday, 4/13/22
WOD
“Barbara”
5 Rounds:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 3 Minutes Between Rounds
Tuesday, 4/12/22
Strength
Build to a Heavy Set of 3 Push Press
WOD
12 Minute AMRAP:
2 Push Press (75#/55#)
8 Front Rack Box Step Ups (20”)
4 Push Press
8 Front Rack Box Step Ups
6 Push Press
8 Front Rack Box Step Ups
*Add 2 Push Press Each Round
Friday, 4/8/22
WOD
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
5-4-3-2-1 Rope Climbs
Thursday, 4/7/22
WOD
For Time:
200m Row
20 Ab Mat Sit Ups
200m Row
19 Ab Mat Sit Ups
200m Row
18 Ab Mat Sit Ups
*Continue Down to 1 Ab Mat Sit Up
*35 Minute Time Cap
Wednesday, 4/6/22
Strength
Build to a Heavy Set of 3 Front Squats
WOD
5 x 3 Minute AMRAP’s:
3 Burpee Pull Ups
6 Box Jump Overs (24”/20”)
9 Wall Balls (20#/14#)
*Rest 1 Minute
*Pick up where you left off each AMRAP
Tuesday, 4/5/22
WOD
20 Minute AMRAP:
30 Double Unders
300’ Farmers Carry (50#/35#)
30 Double Unders
20 Handstand Push Ups
30 Double Unders
100’ Dumbbell Front Rack Walking Lunge (50#/35#)
Monday, 4/4/22
Strength
Build to a Heavy Set of 3 Power Cleans
WOD
For Time:
15 Hang Power Cleans (185#/135#)
30/24 Calorie Bike
12 Hang Power Cleans (185#/135#)
25/20 Calorie Bike
9 Hang Power Cleans (185#/135#)
20/16 Calorie Bike
Friday, 4/1/22
WOD
5 Rounds:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Squat Snatches (115#/85#)
Thursday, 3/31/22
WOD
For Time:
500m/400m Row
21 Lateral Burpees Over the Rower
500m/400m Row
18 Lateral Burpees Over the Rower
500m/400m Row
15 Lateral Burpees Over the Rower
500m/400m Row
12 Lateral Burpees Over the Rower
500m/400m Row
9 Lateral Burpees Over the Rower
500m/400m Row
6 Lateral Burpees Over the Rower
500m/400m Row
3 Lateral Burpees Over the Rower
500m/400m Row