Wednesday, 11/8/23
21/16 Calorie Bike
21 Hang Power Cleans (115#/85#)
15/12 Calorie Bike
15 Hang Power Cleans
9/8 Calorie Bike
9 Hang Power Cleans
Rest 1:1
21/16 Calorie Bike
15 Hang Power Cleans (155#/105#)
15/12 Calorie Bike
12 Hang Power Cleans
9/8 Calorie Bike
9 Hang Power Cleans
Tuesday, 11/7/23
WOD
5 Rounds:
15/12 Calorie Row
6 Burpee Box Get Overs (40”)
12/10 Calorie Row
6 Burpee Box Get Overs (40”)
9/8 Calorie Row
*Go Every 6 Minutes
Monday, 11/6/23
WOD
2 Rounds:
100 Double Unders
25 Overhead Squats (95#/65#)
100 Double Unders
25 Toes to Bars
Friday, 11/3/23
Strength
3×4 Strict Press
WOD
For 2 Cycles
In 5 Minutes:
10 Shuttle Runs (50’)
Then in Remaining Time AMRAP of:
5 Box Jumps (30”/24”)
5 Strict Handstand Push Ups
15 Air Squats
*Rest 5 Minutes
Thursday, 11/2/23
Strength
3×4 Back Squats
WOD
Teams of 3
16 Minute AMRAP:
10 Deadlifts (185#/135#)
10 Pull Ups
10/7 Calorie Bike
*Add 2 Calories on the Bike Every Round
Wednesday, 11/1/23
WOD
For Time:
400 Meter Run
500/450 Meter Row
25 Burpee Broad Jumps (4’)
Rest 3 Minutes
400 Meter Run
500/450 Meter Row
25 Line Facing Burpees
Rest 3 Minutes
400 Meter Run
500/450 Meter Row
25 Burpees to Bar
Tuesday, 10/31/23
WOD
6 Rounds:
10 Toes to Bars
10 Kettlebell Hang Snatches (53#/35#) (5R/5L)
40 Double Unders
Monday, 10/30/23
Strength
10 Minute EMOM:
2 Squat Clean and Jerks @60-75%
WOD
10 Minute AMRAP:
2 Dumbbell Front Squats (50#/35#)’s
8 Ring Push Ups
4Dumbbell Front Squats (50#/35#)’s
8 Ring Push Ups
6 Dumbbell Front Squats (50#/35#)’s
8 Ring Push Ups
*Continue to Add 2 Dumbbell Front Squats Each Round
Friday, 10/27/23
WOD
For Time:
3 Rounds:
10 Deadlifts (225#/155#)
5 Bar Muscle Ups
Rest 2 Minutes
2 Rounds:
20 Hang Power Cleans (135#/95#)
10 Chest to Bar Pull Ups
Rest 2 Minutes
1 Round:
60 Shoulder to Overhead (95#/65#)
30 Pull Ups
Thursday, 10/26/23
Strength
3×6 Back Squats
WOD
For Time:
800m Run
Rest Until 8:00
For Time:
30/24 Calorie Row
30 Single Arm Devil’s Press
30/24 Calorie Row
Rest Until 16:00
For Time:
800m Run