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
Uncategorized
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
Wednesday, 10/25/23
Strength
3×6 Strict Press
WOD
5 Rounds:
12/10 Calorie Bike
10 Handstand Push Ups
150’ Box Push (45#/35#)
Tuesday, 10/24/23
WOD
10 Minute AMRAP:
20 Ab Mat Sit Ups
20 Box Jumps (24”/20”)
20 Kettlebell Swings (53#/35#)
Rest 5 Minutes
5 Minute AMRAP:
10 Ab Mat Sit Ups
10 Box Jumps (24”/20”)
10 Kettlebell Swings (53#/35#)
Monday, 10/23/23
Strength
10 Minute EMOM:
3 Squat Snatches
WOD
For Time:
21-15-9
Burpees to Bar
42-30-18
Wall Balls (20#/14#)
Wednesday, 10/18/23
Strength
Back Squat 8-10-10
WOD
Every 5 Minutes For 20 Minutes, Alternating Between:
Odd:
15/12 Calorie Row
15 Burpee Broad Jumps (4’)
15/12 Calorie Row
Even:
15/12 Calorie Bike
15 Burpee Broad Jumps (4’)
15/12 Calorie Bike