Thursday, 12/2/21
WOD
Teams of 2
20 Minute AMRAP:
200m Run
40 Double Unders
2 Rope Climbs
*Alternate Stations With Partner
Wednesday, 12/1/21
WOD
5 Minute AMRAP:
50′ Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Dumbbell Hang Power Cleans
Rest 5 Minutes
5 Minute AMRAP:
50′ Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Dumbbell Hang Front Squats
Rest 5 Minutes
5 Minute AMRAP:
50′ Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Dumbbell Push Jerks
*(50#/35#)
Monday, 11/29/21
Strength
Build to a Heavy 1 Rep Power Snatch
WOD
For Time:
2 Rounds:
8 Power Snatches (155#/105#)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (135#/95#)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (95#/65#)
8 Bar Facing Burpees
Friday, 11/26/21
WOD
Teams of 2
3 Rounds For Time:
250m Row + 3 Power Cleans
500m Row + 5 Power Cleans
750m Row + 7 Power Cleans
*(155#/105#)
Wednesday, 11/24/21
Strength
5 Sets on the 1:30:
5 Deadlifts
WOD
5 Rounds For Time:
100m Farmers Carry (50#/35#)
30 Ab Mat Sit Ups
10 Deadlifts (225#/155#)
Tuesday, 11/23/21
Strength
4×10 Strict Press
1×10+ Strict Press
WOD
For Time:
27-21-15-9
Box Jump Overs (24″/20″)
Thrusters (95#/65#)
Monday, 11/22/21
WOD
5 Rounds x 3 Minute AMRAP:
4 Devil’s Press (50#/35#)
6 Toes to Bar
24 Double Unders
*Rest 1 Minute Between Rounds
Friday, 11/19/21
Midline Test
Max L Sit Hold or Max Hollow Body Hold
WOD
13 Minute AMRAP:
3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50#/35#)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches
*Continue to add 3 dumbbell snatches each round
Thursday, 11/18/21
Partner WOD
12 Minute AMRAP:
600′ Partner Med Ball Shuttle Sprint (20#/14#)
15 Synchro Burpees to Bar
*Partners Run Together and Each Partner Holds a Med Ball