Friday, 1/14/22
Strength
11 Minute EMOM:
Minutes 1-3: 3 Thrusters
Minute 4: Rest
Minutes 5-7: 3 Touch N Go Power Cleans
Minute 8: Rest
Minutes 9-11: 3 Hang Power Snatches
WOD
“Comptrain Standard”
5 Minute AMRAP:
10 Thrusters
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees
*(95#/65#)
Thursday, 1/13/22
WOD
EMOM For 5 Rounds:
Minute 1: Max Calorie Bike
Minute 2: Max Russian Kettlebell Swings (70#/53#)
Minute 3: Max 10m Shuttle Run
Minute 4: Max Ab May Sit Ups
Minute 5: Max Calorie Row
Minute 6: Rest
Wednesday, 1/12/22
Strength
6×2 Front Squats
WOD
12 Minute AMRAP:
3-6-9-12 Etc…
Dumbbell Front Squats (50#/35#)’s
Chest to Bar Pull Ups
Box Jump Overs (24”/20”)
Tuesday, 1/11/22
WOD
For Time:
100 Double Unders
1.25 Mile Bike
300’ Dumbbell Overhead Walking Lunge (50#/35#)
1.25 Mile Bike
100 Double Unders
Monday, 1/10/22
WOD
“Marston”
20 Minute AMRAP:
1 Deadlift (405#/285#)
10 Toes to Bar
15 Bar Facing Burpees
Friday, 1/7/22
WOD
For Time:
2-4-6-8-10
Wall Walks
Deadlifts (275#/185#)
20-40-60-80-100
Double Unders
Thursday, 1/6/22
Partner WOD
3 Rounds For Time:
Partner 1: 10/8 Calorie Bike
Partner 2: 10 Ab Mat Sit Ups
*Then Switch and Partner 1 does the sit ups and partner 2 does the bike
Partner 1: 20/16 Calorie Bike
Partner 2: 20 Ab Mat Sit Ups
*Then Switch and Partner 1 does the sit ups and partner 2 does the bike
Partner 1: 30/24 Calorie Bike
Partner 2: 30 Ab Mat Sit Ups
*Then Switch and Partner 1 does the sit ups and partner 2 does the bike
*40 Minute Time Cap
Wednesday, 1/5/22
WOD
“The Other Total”
For Max Load:
Power Clean
Bench Press
Overhead Squat
*12 Minutes at Each Lift
Tuesday, 1/4/22
WOD
15 Minute AMRAP:
10 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
20 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
30 Wall Balls (20#/14#)
15 Burpee Box Jump Overs (24”/20”)
*Continue to Add 10 Wall Balls Each Round