Tuesday, 10/17/23

WOD

10 Rounds:
200m Run
3 Ring Muscle Ups

Monday, 10/16/23

Strength

Establish 3RM Hang Squat Clean

3×3 Clean Grip Deadlift @90% 1 RM Clean

WOD

2 Rounds:
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
12 Thrusters (65#/45#)
12 Toes to Bars
48 Double Unders
Rest 3:00 Between Rounds

Friday, 10/13/23

WOD

6 Rounds, 2 Minutes Each for Max Distance:
20/16 Calorie Bike
Max Distance Farmers Carry (70#/53#)
*Rest 1:00

Thursday, 10/12/23

Strength

3×10 Strict Press

WOD

4 Rounds:
20 Toes to Bars
4 Wall Walks

Wednesday, 10/11/23

Strength

3×10 Back Squats

WOD

15 Minute AMRAP:
20 Deadlifts (115#/85#)
50 Double Unders
100’ Walking Lunge
50 Double Unders
10 Hang Power Cleans (115#/85#)

Tuesday, 10/10/23

WOD

For Time:
1,000m Run
100/80 Calorie Row
40 Strict Pull Ups

Gymnastics Accessory

1 Set:
Max Handstand Hold on Wall

2 Sets:
Wall Walk Up
10 Shoulder Taps

Monday, 10/9/23

Strength

Establish a 3RM Hang Squat Snatch

3×3 Snatch Grip Deadlift

WOD

10 Rounds For Max Reps:
30 Seconds Max Burpees to Bar
30 Seconds Rest
30 Seconds Max Wall Balls (20#/14#)
30 Seconds Rest

Friday, 10/6/23

Partner WOD

Every 6 Minutes For 24 Minutes:
75 Synchro Double Unders
10 Dumbbell Box Step Overs (50#/35#)’s (24”/20”)
20 Ab Mat Sit Ups

Thursday, 10/5/23

WOD

For Time:
200m Run
10 Squat Snatches (95#/65#)
300m Run
6 Squat Snatches (135#/95#)
400m Run
2 Squat Snatches (155#/105#)
Rest 3 Minutes
2 Squat Snatches (155#/105#)
400m Run
6 Squat Snatches (135#/95#)
300m Run
10 Squat Snatches (95#/65#)
200m Run

Wednesday, 10/4/23

WOD

For Time:
50 Toes to Bars
40 Burpees to Bar
30 Strict Handstand Push Ups
20 Box Jumps (30”/24”)
10 Rope Climbs

Core Accessory

4 Sets:
10 Kettlebell Sit Ups (Each Arm)
30 Second Hanging L Sit Hold
10x (2 Alternating V Ups+1 V Up)
45 Second Dumbbell Overhead Hold (Each Arm)