Wednesday, 7/17/24

WOD

5 Rounds:
8 Power Snatches (95#/65#)
200m Run
8 Power Snatches (95#/65#)
*Rest 1:1

Tuesday, 7/16/24

WOD

6 Rounds, 2 Minutes Each For Max Reps:
12 Box Jumps (24”/20”)
12 Sit Ups
Max Calorie Bike in Remaining Time

Skill Work

10 Minute Alternating EMOM:
Odd: 10 Handstand Push Ups
Even: 30 Second Jump Rope Practice

Monday, 7/15/24

WOD

From 0:00-15:00
3 Rounds:
10 Front Squats (115#/85#)
10 Bar Facing Burpees
10 Pull Ups

Rest Til 15:00

On the 15:00
For Time:
30 Front Squats (115#/85#)
30 Bar Facing Burpees
30 Pull Ups

Friday, 7/12/24

WOD

5 Rounds:
7 Overhead Squats (115#/85#)
11 Toes to Bars

Accessory

6×2 Turkish Get Ups

Thursday, 7/11/24

Strength

10 Minutes to Establish a Heavy 1 Rep Strict Press

WOD

3 Rounds:
Rowling 100m
X Bench Press (155#/105#)
*Teams of 2, You Go I Go

Wednesday, 7/10/24

WOD

For Time:
10-1 Burpee Dumbbell Deadlifts (50#/35#)
*30 Double Unders After Each Round

Tuesday, 7/9/24

Strength

10 Minutes to Establish a Heavy 1 Rep Snatch

WOD

5 Rounds, 2:30 Each, For Max Reps:
15/12 Calorie Bike
5 Bar Muscle Ups
Max Wall Balls (20#/14#) in Remaining Time

Monday, 7/8/24

Strength

10 Minutes to Establish a Heavy 1 Rep Front Squat

WOD

For Time:
30 Kettlebell Swings (53#/35#)
30 V Ups
10 Box Jumps (30”/24”)
24 Kettlebell Swings (53#/35#)
24 V Ups
8 Box Jumps (30”/24”)
18 Kettlebell Swings (53#/35#)
18 V Ups
6 Box Jumps (30”/24”)
12 Kettlebell Swings (53#/35#)
12 V Ups
4 Box Jumps (30”/24”)
6 Kettlebell Swings (53#/35#)
6 V Ups
2 Box Jumps (30”/24”)

Wednesday, 7/3/24

Strength

12 Minutes to Establish a Heavy 1 Rep Power Clean

WOD

15 Minute AMRAP:
45/35 Calorie Bike
30 V Ups
30 Step Ups (35#/25#)’s (24”/20”)
30 V Ups
30 Step Ups (35#/25#)’s (24”/20”)
30 V Ups
Max Bike Calories in Remaining Time

Tuesday, 7/2/24

Strength

5 Sets:
5 Strict Press @65%
5 Barbell Bent Over Rows
*Rest 2 Minutes

WOD

For Time:
1-10
Power Snatches (115#/85#)
Burpees Over the Bar