Monday, 4/15/24

WOD

15 Minute EMOM:
Minute 1: 10 Back Squats (185#/135#)
Minute 2: Max Air Squats
Minute 3: Recovery Bike

Accessory Work

4 Sets:
10 Dumbbell Bulgarian Split Squats (Each Leg)
10 Dumbbell Single Leg RDL’s (Each Leg)

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Friday, 4/12/24
WOD
2 Rounds for Time:
20 Strict Chin-Ups
40 Bench (or Box) Dips
60 V-Ups

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Thursday, 4/11/24
WOD
5 Rounds for Total Time:
50’ DB Front Rack Walking Lunge (50/35)
12 DB Front Squats (50/35)
-Rest 2:00 between sets-

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Wednesday, 4/10/24
 
Strength Work
Every 2:00 for 10:00:
Set 1 – 10 Muscle Cleans + 10 Shoulder Press
Set 2 – 8 Muscle Cleans + 8 Shoulder Press
Set 3 – 6 Muscle Cleans + 6 Shoulder Press
Set 4 – 4 Muscle Cleans + 4 Shoulder Press
Set 5 – 2 Muscle Cleans + 2 Shoulder Press
 
WOD
For Time:
25 Burpees over the Rower
50/40 Rower Cals
25 Burpees over the Rower

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Tuesday, 4/9/24
 
WOD
 
AMRAP for 15 minutes:
2 Strict Pull-Ups
5/4 Bike Cals
4 Strict Pull-Ups
10/8 Bike Cals
6 Strict Pull-Ups
15/12 Bike Cals

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Monday, 4/8/24
 
Strength Complex – 5 Sets of:
3 Snatch Grip High Pulls +
3 Muscle Snatches +
3 Overhead Squats
 
WOD
 
AMRAP for 7 minutes:
5 Box Jumps (30/24)
7 Toes-to-Bar
9 Wall Balls (20/14)

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Friday, 4/5/24

WOD

3 Rounds For Max Reps:
1:00 Deficit Push Ups
1:00 Ring Rows
1:00 Ring Dips
1:00 Calorie Row
1:00 Rest

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Thursday, 4/4/24

WOD

For Time:
21-15-9
Hang Power Snatches (95#/65#)
Box Jump Overs (24”/20”)
Handstand Push Ups

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Wednesday, 4/3/24

WOD

3 Rounds:
400m Run
30 Ab Mat Sit Ups
20 Wall Balls (30#/20#)

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Tuesday, 4/2/24

WOD

3 Rounds, 3 Minutes Each For Max Reps:
5 Power Cleans (185#/125#)
10 Bar Facing Burpes
Max Calorie Bike
*Rest 2 Minutes

Rest 2 Minutes

For Time:
15 Power Cleans (185#/125#)
30 Bar Facing Burpees
45/36 Calorie Bike

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