Wednesday, 12/6/23
Strength
5 Sets:
1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch
WOD
15 Minute AMRAP:
5 Toes to Bars
10 Overhead Squats (95#/65#)
50 Double Unders
10 Toes to Bars
10 Overhead Squats (95#/65#)
50 Double Unders
*Continue Adding 5 Toes to Bar Each Round
Tuesday, 12/5/23
WOD
5 Rounds:
15/12 Calorie Bike
12 Handstand Push Ups
50’ Dumbbell Walking Lunge (50#/35#)’s
Rest 1:1
Monday, 12/4/23
Strength
10 Minutes to Build to a Hevy Set of the Complex:
1 Front Squat + 1 Push Press + 1 Push Jerk
WOD
3 Rounds:
5/4 Calorie Row
3 Shuttle Runs (50’)
10/8 Calorie Row
3 Shuttle Runs (50’)
15/12 Calorie Row
3 Shuttle Runs (50’)
*Go Every 5 Minutes
Friday, 12/1/23
Strength
5 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
WOD
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
Thursday, 11/30/23
WOD
3 Rounds:
30/24 Calorie Row
30 Kettlebell Swings (50#/35#)
Core Work
4 Sets:
60 Alternating Heel Touches
100’ Dumbbell Suitcase Carry (Each Arm)
Wednesday, 11/29/23
Strength
10 Minutes to Build to a Heavy Set of the Complex:
2 Snatch Grip Push Press + 1 Overhead Squat
WOD
6 Minute AMRAP:
8/7 Calorie Bike
2 Burpee Box Jump Overs (24”/20”)
*Add 2 Burpee Box Jump Overs Each Round
Rest 4 Minutes
6 Minute AMRAP:
6 Burpee Box Jump Overs (24”/20”)
2 Calorie Bike
*Add 2 Bike Calories Each Round
Tuesday, 11/28/23
Strength
Every 2 Minutes For 10 Minutes:
3 Deadlifts @80%
WOD
5 Rounds:
8 Shuttle Runs (50’)
12 Front Squats (135#/95#)
*Go Every 2:30
Monday, 11/27/23
WOD
7 Rounds:
10 Hand Release Push Ups
10 Dumbbell Snatches (50#/35#)
10 Toes to Rings
10 Wall Balls (20#/14#)
Thursday 11/9/23
WOD
4 Rounds:
Machine Distance
40 Air Squats
*Row and Ski Erg 500/450 Meters
*Bike 0.7/0.65 Miles
Wednesday, 11/8/23
21/16 Calorie Bike
21 Hang Power Cleans (115#/85#)
15/12 Calorie Bike
15 Hang Power Cleans
9/8 Calorie Bike
9 Hang Power Cleans
Rest 1:1
21/16 Calorie Bike
15 Hang Power Cleans (155#/105#)
15/12 Calorie Bike
12 Hang Power Cleans
9/8 Calorie Bike
9 Hang Power Cleans
