Friday, 1/28/22
WOD
3 Rounds For Time:
9 Squat Snatches (155#/105#)
15 Bar Facing Burpees
21 Toes to Bar
Thursday, 1/27/22
WOD
25 Minute AMRAP:
5k Row
In Remaining Time
AMRAP Wall Balls (20#/14#)
Wednesday, 1/26/22
WOD
20 Minute AMRAP:
Max Calorie Bike
*Every 5:00 (starting at 0:00):
400m Run
50 Double Unders
Tuesday, 1/25/22
Strength
Barbell Complex
Build to a Heavy 1 Power Clean+1 Front Squat+1 Push Jerk
WOD
3 Rounds For Time:
10 Squat Cleans (135#/95#)
10 Push Jerks (135#/95#)
Monday, 1/24/22
Strength
15-12-9-6-3
Unbroken Deadlifts
WOD
10 Minute EMOM:
6 Chest to Bar Pull Ups
6 Box Jump Overs (24”/20”)
Max Dumbbell Snatches (50#/35#)
Friday, 1/21/22
WOD
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225#/155#)
Strength
Back Squats
1×5 @65%
1×5 @73%
3×5 @78%
1×5+ @78%
Thursday, 1/20/22
WOD
As Many Reps As Possible:
5 Minute AMRAP: Single Dumbbell Box Step Ups (24”/20”)
5 Minute AMRAP: Calorie Row
4 Minute AMRAP: Single Dumbbell Devil’s Press
4 Minute AMRAP: Calorie Row
3 Minute AMRAP: Single Dumbbell Reverse Lunges
3 Minute AMRAP: Calorie Row
2 Minute AMRAP: Single Dumbbell Thrusters
2 Minute AMRAP: Calorie Row
1 Minute AMRAP: Lateral Burpees Over the Dumbbell
1 Minute AMRAP: Calorie Row
*(50#/35#)
Wednesday, 1/19/22
WOD
For Time:
On the 0:00
21 Power Cleans (115#/85#)
30/24 Calorie Bike
21 Power Cleans (115#/85#)
On the 8:00
15 Power Cleans (155#/105#)
30/24 Calorie Bike
15 Power Cleans (155#/105#)
On the 16:00
9 Power Cleans (185#/135#)
30/24 Calorie Bike
9 Power Cleans (185#/135#)
*Cap at 24:00
Tuesday, 1/18/22
Strength
5×3 Push Jerks
WOD
4 Rounds For Time:
400m Run
8 Shoulder to Overhead (185#/135#)
16 Box Jump Overs (30”/24”)
Monday, 1/17/22
WOD
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
*500m Row Every 5 Minutes