Uncategorized

Friday, 12/9/22

Strength

10 Minutes to Build Up to a 1 Rep Max Thruster

WOD

21-18-15-12-9
Calorie Bike
Thrusters (75#/55#)
*16-14-12-10-8 Female Calories

Thursday, 12/8/22

WOD

Every 3:00 For 6 Rounds:
15/12 Calorie Ski Erg
15 Box Jump Overs (24”/20”)

Accessory Work

10 Minute EMOM:
5 Ring Rows
*Feet Elevated

Wednesday, 12/7/22

Strength

5 Sets of the Complex:
3 Snatch Grip Deadlifts + 2 Power Snatches

WOD

For Time:
1,000/900 Meter Row
75 Wall Balls (20#/14#)
25 Burpee Pull Ups

Tuesday, 12/6/22

Strength

12 Minutes to Work Up to a Heavy Set:
2 Front Squats + 1 Push Press + 1 Push Jerk

WOD

4 Rounds:
24 Deadlifts
18 Power Cleans
12 Shoulder to Overhead
*(95#/65#)

Monday, 12/5/22

WOD

6 Rounds:
12 Shuttle Runs (25’)
15 Toes to Bar

Rest 5 Minutes

6 Rounds:
60 Double Unders
20 Push Ups

Friday, 12/2/22

WOD

2 Rounds:
50 Ab Mat Sit Ups
50 Toes to Bar
*Rest 5 Minutes Between Rounds

Accessory Work

3 Rounds For Quality:
50’ Sled Push
10 Bulgarian Split Squats (Each Leg)

Thursday, 12/1/22

Strength

10 Minute EMOM:
1 Snatch

WOD

7 Minute AMRAP:
Burpees to Bar

Wednesday, 11/30/22

WOD

For Time:
1-10 Thrusters (115#/85#)
2-20 Shuttle Runs (25’)

Accessory Work

10 Minute EMOM:
5 Strict Pull Ups

Tuesday, 11/29/22

Strength

4 Sets:
2 x 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

WOD

7 Minute AMRAP:
3 Power Cleans (185#/135#)
5 Box Jumps (30”/24”)

Wednesday, 11/23/22

WOD

For Time:
81 Single Unders
27 Push Ups
72 Single Unders
24 Push Ups
63 Single Unders
21 Push Ups
54 Single Unders
18 Push Ups
45 Single Unders
15 Push Ups
36 Single Unders
12 Push Ups
27 Single Unders
9 Push Ups

Accessory

10 Minute EMOM:
2 Rope Climbs