Wednesday, 11/3/21
WOD
On the 3:00 x 7 Rounds:
600′ Med Ball Shuttle Sprint (30#/20#)
12 Toes to Bar
12 Kettlebell Swings (70#/53#)
Tuesday, 11/2/21
Strength
4-4-3-3-2-2
Bench Press
WOD
10 Minute AMRAP:
9 Thrusters (95#/65#)
35 Double Unders
Monday, 11/1/21
WOD
On a 27:00 Clock
From 0:00-9:00
9 Minute EMOM:
1 Snatch
From 9:00-18:00
9 Minute EMOM:
1 Clean
From 18:00-27:00
9 Minute EMOM:
1 Deadlift
Friday, 10/29/21
WOD
For Time:
4 Legless Rope Climbs
40 Pistols
40 Dumbbell Snatches (50#/35#)
3 Legless Rope Climbs
30 Pistols
30 Dumbbell Snatches
2 Legless Rope Climbs
20 Pistols
20 Dumbbell Snatches
1 Legless Rope Climbs
10 Pistols
10 Dumbbell Snatches
*20 Minute Time Cap
Midline Strength
Accumulate:
1:00 L Sit Hold
50 Seated Leg Lifts Over Dumbbell
Thursday, 10/28/21
WOD
9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1
Stamina
5 Rounds:
2:00 Bike For Distance
2:00 Rest
Wednesday, 10/27/21
WOD
8 Minute AMRAP:
Max Strict Presses (115#/85#)
*50 Double Unders Every Time You Break
Rest 4 Minutes
8 Minute AMRAP:
Max Hang Power Cleans (205#/145#)
*30 Air Squats Every Time You Break
4Demi Lorey Hollabough, Jodi Hierholzer and 2 others
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Tuesday, 10/26/21
Strength
3 Sets For Load:
10 Front Squats
*Rest 1:30 Between Sets
WOD
3 Rounds For Time:
800m Run
50 Deadlifts (95#/65#)
Monday, 10/25/21
Accessory Work
10 Minute EMOM:
Odd: 3 Wall Walks
Even: 12 Bent Over Rows
WOD
4 Rounds For Time:
100′ Dumbbell Overhead Walking Lunge (50#/35#)
25 Toes to Bar
*16 Minute Time Cap
Friday, 10/22/21
WOD
“Lift Move Work”
On a 20:00 Clock:
From 0:00-4:00
1 Rep Max Clean
Rest 2:00
From 6:00-10:00
4 Minute AMRAP:
Bar Muscle Ups
Rest 2:00
From 12:00-20:00
8 Minute AMRAP:
30 Double Unders
8 Single Arm Dumbbell Push Press (Left)(50#/35#)
8 Single Arm Dumbbell Push Press (Right)
8 Lateral Dumbbell Burpees
Thursday, 10/21/21
WOD
For Time:
1,000m/900m Row
25 Box Jumps (30”/24”)
1,000m/900m Row
50 Box Jumps (24”/20”)
1,000m/900m Row
75 Box Jumps (20”/14”)