Thursday, 4/18/24
Strength
Every 2 Minutes for 10 Minutes:
5 Snatch Grip Push Press + 1 Snatch Balance
WOD
For Time:
5-4-3-2-1
Power Cleans (185#/125#)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
Uncategorized
Wednesday, 4/17/24
WOD
For Time:
1,000m Run
1 Minute Rest
800m Run
1 Minute Rest
600m Run
1 Minute Rest
400m Run
1 Minute Rest
200m Run
Gymnastics
8 Minute EMOM:
1-5 Ring Muscle Ups
Tuesday, 4/16/24
Strength
5 Sets of the Complex:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
WOD
For Time:
15-12-9-6-3
Devil’s Press (50#/35#)
45-36-27-18-9
Sit Ups
Monday, 4/15/24
WOD
15 Minute EMOM:
Minute 1: 10 Back Squats (185#/135#)
Minute 2: Max Air Squats
Minute 3: Recovery Bike
Accessory Work
4 Sets:
10 Dumbbell Bulgarian Split Squats (Each Leg)
10 Dumbbell Single Leg RDL’s (Each Leg)
Friday, 4/12/24
WOD
2 Rounds for Time:
20 Strict Chin-Ups
40 Bench (or Box) Dips
60 V-Ups
Thursday, 4/11/24
WOD
5 Rounds for Total Time:
50’ DB Front Rack Walking Lunge (50/35)
12 DB Front Squats (50/35)
-Rest 2:00 between sets-
Wednesday, 4/10/24
Strength Work
Every 2:00 for 10:00:
Set 1 – 10 Muscle Cleans + 10 Shoulder Press
Set 2 – 8 Muscle Cleans + 8 Shoulder Press
Set 3 – 6 Muscle Cleans + 6 Shoulder Press
Set 4 – 4 Muscle Cleans + 4 Shoulder Press
Set 5 – 2 Muscle Cleans + 2 Shoulder Press
WOD
For Time:
25 Burpees over the Rower
50/40 Rower Cals
25 Burpees over the Rower
Tuesday, 4/9/24
WOD
AMRAP for 15 minutes:
2 Strict Pull-Ups
5/4 Bike Cals
4 Strict Pull-Ups
10/8 Bike Cals
6 Strict Pull-Ups
15/12 Bike Cals
Monday, 4/8/24
Strength Complex – 5 Sets of:
3 Snatch Grip High Pulls +
3 Muscle Snatches +
3 Overhead Squats
WOD
AMRAP for 7 minutes:
5 Box Jumps (30/24)
7 Toes-to-Bar
9 Wall Balls (20/14)
Friday, 4/5/24
WOD
3 Rounds For Max Reps:
1:00 Deficit Push Ups
1:00 Ring Rows
1:00 Ring Dips
1:00 Calorie Row
1:00 Rest