Wednesday, 3/2/22
Strength
Build to a Heavy Set of 10:
Overhead Squats
WOD
AMRAP 2-2-2-3:
2 Rope Climbs
12/9 Calorie Bike
Max Overhead Squats (95#/65#)
*Rest 1 Minute Between AMRAPS
Tuesday, 3/1/22
WOD
For Time:
50 Shoulder to Overhead (155#/105#)
3,000m Row
100 Burpee Box Jumps (24”/20”)
*Partition Reps However You’d Like
*35 Minute Time Cap
Friday, 2/25/22
WOD
Open 22.1
15 Minute AMRAP:
3 Wall Walks
12 Dumbbell Snatches (50#/35#)
15 Box Jump Overs (24”/20”)
Thursday, 2/24/22
WOD
Option 1
20 Minute EMOM:
Odd: 50 Second Row
Even: 50 Second Bike
Option 2
20 Minute EMOM:
Odd: 15 Kettlebell Swings (53#/35#) + Max Wall Walks
Even: Calorie Bike
Wednesday, 2/23/22
Strength
Build to a Heavy Set of 10:
Front Squats
WOD
For Time:
10-1 Front Squats (95#/65#)
1-10 Shoulder to Overhead (95#/65#)
*12 Minute Time Cap
Tuesday, 2/22/22
WOD
10 Rounds For Time:
10/8 Calorie Bike
30 Double Unders
10 Burpees to Bar
Monday, 2/21/22
Strength
Build to a Heavy Set of 10:
Touch n Go Power Cleans
WOD
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20#/14#)
30 Power Cleans (135#/95#)
20 Muscle Ups
Friday, 2/18/22
WOD
20 Minute AMRAP:
50 Wall Balls (20#/14#)
50 Double Unders
40 Box Jumps (24”/20”)
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Burpees to Bar
20 Power Cleans (145#/100#)
20 Shoulder to Overhead (145#/100#)
10 Power Snatches (145#/100#)
10 Muscle Ups
Thursday, 2/17/22
WOD
5 Rounds:
1:00 Max Calorie Row
1:00 Max Ab Mat Sit Ups
1:00 Max Kettlebell Swings (53#/35#)
1:00 Rest
Wednesday, 2/16/22
WOD
4 Rounds:
400m Run
.70/.65 Mile Echo Bike
*Rest 2 Minutes
Strength
Back Squat
1×5 @50%
1×3 @60%
1×2 @70%
1×1 @75%
1×1 @85%
1xMax Reps @90%