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

Tuesday, 11/7/23

WOD

5 Rounds:
15/12 Calorie Row
6 Burpee Box Get Overs (40”)
12/10 Calorie Row
6 Burpee Box Get Overs (40”)
9/8 Calorie Row
*Go Every 6 Minutes

Monday, 11/6/23

WOD

2 Rounds:
100 Double Unders
25 Overhead Squats (95#/65#)
100 Double Unders
25 Toes to Bars