Monday, 6/3/24
Strength
Every 3 Minutes For 15 Minutes:
10 Hang Power Cleans
WOD
3 Rounds For Time:
30 Overhead Squats (95#/65#)
30/24 Calorie Bike
*10 Box Jump Overs (24”/20”) Every Time You Drop the Overhead Squats
Friday, 5/31/24
Strength
3 Sets:
12 Front Squats @55-60%
3 Seated Box Jumps
*Rest 2 Minutes
WOD
5 Rounds:
3 Wall Walks
9 Power Cleans (135#95#)
15 Toes to Bars
Thursday, 5/30/24
Strength
1) 8 Minutes to Establish Heavy 1 Rep Squat Snatch
2) 3×8 Hang Muscle Snatch @40-50% of Heavy Squat Snatch
WOD
For Time:
120 Double Unders
40 Alternating Dumbbell Hang Snatches (50#/35#)
90 Double Unders
30 Alternating Dumbbell Hang Snatches (50#/35#)
60 Double Unders
20 Alternating Dumbbell Hang Snatches (50#/35#)
Wednesday, 5/29/24
Strength
3 Sets:
12 Strict Press @55-60%
12R/12L Tall Kneeling Banded Lat Pull Downs
*Rest 2 Minutes
WOD
4 Rounds For Time:
15/12 Calorie Row
10 Burpee Box Get Overs (30”/24”)
15/12 Calorie Row
*Go Every 4 Minutes
Tuesday, 5/28/24
WOD
12 Minute AMRAP:
10/8 Calorie Bike
25’ Sandbag Carry (100#/70#)
15/12 Calorie Bike
50’ Sandbag Carry (100#/70#)
20/16 Calorie Bike
75’ Sandbag Carry (100#/70#)
*Continue to Add 5/4 Calories and 25’ Each Round
Rest 3 Minutes
12 Minute AMRAP:
10/8 Calorie Ski
25’ Single Dumbbell Walking Lunge (35#/25#)
15/12 Calorie Ski
50’ Single Dumbbell Walking Lunge (35#/25#)
20/16 Calorie Ski
75’ Single Dumbbell Walking Lunge (35#/25#)
*Continue to Add 5/4 Calories and 25’ Each Round
Monday, 5/27/24
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition Pull Ups, Push Ups, and Air Squats As Needed
Monday, 5/20/24
Strength
10 Minutes to Establish a Heavy 1 Rep Front Squat
WOD
For Time:
800m Run
Rest 2 Minutes
800m Run
Rest 2 Minutes
Into
3 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
*Rest 2 Minutes Between Rounds
Thursday, 5/16/24
WOD
3 Rounds:
10 Bench Press (135#/95#)
20 Banded Bent Over Rows (Blue/Red)
10 Bench Press (135#/95#)
20 Banded Bent Over Rows (Blue/Red)
10 Bench Press (135#/95#)
20 Banded Bent Over Rows (Blue/Red)
Rest 1:1 Between Rounds
Accessory Work
3 Sets:
15 Seated Dumbbell Curls
15 Seated Dumbbell Tricep Extensions
Wednesday, 5/15/24
WOD
In 15 Minutes…
For Time:
2,000/1,800 Meter Row
*In Remaining Time Establish a Heavy 1 Rep Clean and Jerk
Tuesday, 5/13/24
Handstand Skill Work
7 Minute EMOM:
25’ Handstand Walk
WOD
For Time:
42-30-18
Calorie Bike
Burpees to Plate