Friday, 9/30/22
WOD
For Time:
50 Power Snatches (95#/65#)
50 Dumbbell Box Step Ups (50#/35#)(24”/20”)
Gymnastics Skill
Low Ring Muscle Up Progression
3×10 Ring Rows
3×10 Ring Dips
3×5 Muscle Up Transitions
Thursday, 9/29/22
Partner WOD
For Time:
5,000 Meter Run Relay
*Split run evenly with partner
Wednesday, 9/28/29
Strength
Every 1:30 For 7:30 (5 Sets):
1 High Hang Clean + 1 Hang Clean + 1 Squat Clean
WOD
For Time:
20 Push Ups
15 Squat Cleans (95#/65#)
20 Push Ups
30 Pull Ups
At 6:00
15 Handstand Push Ups
10 Squat Cleans (135#/95#)
15 Handstand Push Ups
20 Chest to Bar Pull Ups
At 12:00
10 Strict Handstand Push Ups
5 Squat Cleans (185#/135#)
10 Strict Handstand Push Ups
10 Bar Muscle Ups
Tuesday, 9/27/22
WOD
3 Rounds:
21/16-15/12-9/8
Calorie Row
15-12-9
Burpees Over Rower
*Rest 1:1 Between Rounds
Monday, 9/26/22
Strength
– Every 1:30 for 7:30 (5 Sets):
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
– 3×1 Overhead Squat @90%
WOD
10 Minute AMRAP:
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24”/20”)
Friday, 9/23/22
WOD
For Time:
10-20-30
Toes to Bar
Hang Power Cleans (115#/85#)
Bar Facing Burpees
Thursday, 9/22/22
Partner WOD
5 Rounds, 3 Minutes Each For Max Reps:
15 Synchro Med Ball Sit Ups (20#/14#)
12 Synchro Box Jumps (24”/20”)
Max Sandbag Over Boxes (150#/100#)
*Rest 3 Minutes
Wednesday, 9/21/22
Strength
Every 1:15 For 12:30 (10 Sets):
1 Squat Clean + Push Jerk
WOD
For Time:
50 Wall Balls (20#/14#)
200’ Dumbbell Front Rack Walking Lunge (50#/35#)
50 Wall Balls (20#/14#)
Tuesday, 9/20/22
WOD
As Many Reps As Possible
3 Minute AMRAP:
10/8 Calorie Bike
20 Double Unders
2 Wall Walks
Rest 3 Minutes
6 Minute AMRAP:
15/12 Calorie Bike
40 Double Unders
4 Wall Walks
Rest 3 Minutes
9 Minute AMRAP:
20/16 Calorie Bike
60 Double Unders
6 Wall Walks
Monday, 9/19/22
Strength
Every 1:15 For 12:30 (10 Sets):
1 Snatch
WOD
For Time:
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
