Wednesday, 5/17/23

Strength

10 Minute EMOM:
1 Clean @75%

WOD

18 Minute AMRAP:
500/450 Meter Row
25 Toes to Bar
250/225 Meter Row
25 V Ups

Tuesday, 5/16/23

Strength

10 Minute EMOM:
1 Snatch @75%

WOD

12 Minute AMRAP:
8 R Single Arm Dumbell Snatches
8 R Single Arm Dumbbell Oberhead Walking Lunges
8 L Single Arm Dumbell Snatches
8 L Single Arm Dumbbell Oberhead Walking Lunges
50 Double Unders
*(50#/35#)

Monday, 5/15/23

For Time:
4 Rounds:
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats

Rest 4 Minutes

8 Rounds:
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday, 5/11/23

Strength

3×1 Squat Clean @85-90%
*Rest 1:30

3×3 Clean Grip Deadlift @100% 1 RM Clean
*Rest 1:30

WOD

15 Minute AMRAP:
15/12 Calorie Bike
10 Thrusters (75#/55#)
15/12 Calorie Bike
8 Thrusters (95#/65#)
15/12 Calorie Bike
6 Thrusters (115#/85#)
15/12 Calorie Bike
4 Thrusters (135#/95#)
15/12 Calorie Bike
In Remaining Time Max Squat Clean Thrusters (155#/105#)

Wednesday, 5/10/23

WOD

7 Minute AMRAP:
60/48 Calorie Row
Max Kettlebell Hang Snatches (70#/53#)

Rest 3 Minutes

7 Minute AMRAP:
60/48 Calorie Row
Max Strict Handstand Push Ups

Rest 3 Minutes

7 Minute AMRAP:
60/48 Calorie Row
Max Burpee Box Get Overs (30”/24”)

Tuesday, 5/9/23

Strength

3×1 Power Snatch @85-90%
*Rest 1:30

3×3 Overhead Squat @90% 1 RM Snatch
*Rest 1:30

WOD

For Time:
60 Ab Mat Sit Ups
30 Power Cleans (135#/95#)
60 Ab MAt Sit Ups

Monday, 5/8/23

WOD

For Time:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats
400m Run
20 Pull Ups
40 Push Ups
60 Air Squats
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats

Friday, 5/5/23

Strength

5 Sets:
1 Snatch Push Press + 1 Snatch Balance

WOD

For Time:
50 Bar Facing Burpees
50 Thrusters (95#/65#)

Rest 5 Minutes

For Time:
1,000m Row

Thursday, 5/4/23

Strength

3×1 Power Clean @85-90%
*Rest 1:30

3×1 Front Squats @90% of 1RM Clean
*Rest 1:30

WOD

4 Rounds:
25 Wall Balls (20#/14#)
50 Double Unders
4 Wall Walks
*Go Every 4 Minutes

Wednesday, 5/3/23

WOD

5 Rounds For Time:
20/16 Machine Calories
Rest 1:00
15/12 Machine Calories
Rest 0:45
10/6 Machine Calories
Rest 2:00
*Pick Bike, Row, or Ski