Wednesday, 3/30/22
WOD
9 Minute EMOM:
6 Dumbbell Front Squats (50#/35#)’s
Max Devil’s Press
Rest 3 Minutes
6 Minute AMRAP:
Max Bike Calories
Rest 3 Minutes
9 Minute EMOM:
6 Box Jumps (30”/24”)
Max Rope Climbs
Tuesday, 3/29/22
Strength
Build to a Heavy Set of 5 Push Jerks
WOD
For Time:
27-21-15-9
Calorie Row
Push Jerks (135#/95#)
Monday, 3/28/22
WOD
2 Rounds:
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts (225#/155#)
40 Wall Balls (30#/20#)
Friday, 3/25/22
WOD
3 Rounds For Time:
21 Calorie Bike
21 Hand Release Push Ups
15 Calorie Bike
15 Strict Ring Dips
9 Calorie Bike
9 Strict Handstand Push Ups
Thursday, 3/24/22
WOD
5 Rounds For Time:
30 Russian Kettlebell Swings (53#/35#)
20 Kettlebell Goblet Squats (53#/35#)
1,000 Meter Run
*40 Minute Time Cap
Wednesday, 3/23/22
WOD
For Time:
100 Lateral Burpees Over the Rower
*Every 2:00 (Starting at 0:00): 250m/200m Row
Tuesday, 3/22/22
WOD
20 Minute AMRAP:
10 Handstand Push Ups
30 Double Unders
50’ Dumbbell Front Rack Walking Lunge (50#/35#)’s
Monday, 3/21/22
Strength
Build to a Heavy Set of 5:
Deadlift
WOD
5 Minute AMRAP:
Toes to Bar
*On the Minute (Starting at 0:00): 9 Deadlifts (185#/135#)
Rest 5 Minutes
5 Minute AMRAP:
Chest to Bar Pull Ups
*On the Minute (Starting at 0:00): 9 Front Squats (95#/65#)
Friday, 3/18/22
Strength
Build to a Heavy Double (Not Touch N Go)
Snatch
WOD
3 Rounds For Time:
500m Row
12 Overhead Squats (135#/95#)
21 Toes to Bar
Thursday, 3/17/22
WOD
For Time:
30-20-10
10 Meter Shuttle Sprints
Calorie Bike
200 Meter Farmers Carry (50#/35#)’s
30-20-10
10 Meter Shuttle Sprints
Calorie Bike
200 Meter Farmers Carry (50#/35#)’s
30-20-10
10 Meter Shuttle Sprints
Calorie Bike
*38 Minute Time Cap