Uncategorized

Wednesday, 3/27/24

Strength

10 Minute EMOM:
5 Power Snatches

WOD

For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100’ Farmers Carry (50#/35#) After Each Round

Tuesday, 3/26/24

Strength

10 Minutes to Establish a Heavy 1 Rep Back Squat

WOD

10 Minute AMRAP:
3-6-9-12 Etc…
Burpee Pull Ups
Box Jump Overs (30”/24”)

Monday, 3/25/24

Strength

10 Minutes to Establish a Heavy 1 Rep Bench Press

WOD

3 Rounds:
27 Air Squats
21 V Ups
15 Deficit Push Ups

Rest 3 Minutes

3 Rounds:
27 Air Squats
21 Toes to Bars
15 Push Ups

Friday, 3/22/24

WOD

For Time:
1-2-3-4-5-6-7-8
Power Cleans (185#/125#)
Wall Walks

Thursday, 3/21/24

Strength

Every 2 Minutes for 10 Minutes:
2 Back Squats @85%

WOD

12 Minute AMRAP:
25’ Single Dumbbell Walking Lunge (50#/35#)
50 Double Unders
25’ Single Dumbbell Walking Lunge (50#/35#)
15/12 Calorie Bike

Tuesday, 3/19/24

Strength

Every 2 Minutes For 10 Minutes:
5 Deadlifts @85%

WOD

3 Rounds:
15 Deadlifts (225#/155#)
15 Burpees Over the Bar

Monday, 3/18/24

Strength

10 Minute EMOM:
5 Power Clean and Jerks

WOD

For Time:
Cash In: 800m Run
5 Rounds:
5 Strict Pull Ups
15 Air Squats
Cash Out: 800m Run

Friday, 3/15/24

WOD

Open 24.3

For Time:
5 Rounds:
10 Thrusters (95#/65#)
10 Chest to Bar Pull Ups
Rest 1 Minute
5 Rounds:
7 Thrusters (135#/95#)
7 Bar Muscle Ups

Thursday, 3/14/24

WOD

For Time:
100 Air Squats
100/80 Calorie Row
100 Air Squats

Wednesday, 3/13/24

Strength

5 Minute EMOM:
5 Bench Press @60%

WOD

For Time:
30-24-18-12-6
Bike Calories
Deficit Push Ups
*Female Calories: 25-20-15-10-5