Friday, 8/11/23

WOD

For Time:
18-15-12-9-6-3
Sumo Deadligt High Pulls (95#/65#)
Box Jump Overs (24”/20”)

Accessory Work

4 Sets:
8 Dumbbell Bench Press 1-1-2
10 Banded Tricep Extension

Thursday, 8/10/23

Strength

10 Minutes to Establish a 3 Rep Max Strict Press

WOD

7 Rounds:
7 Push Press (95#/65#)
7 Burpees Over the Bar
49 Double Unders

Wednesday, 8/9/23

WOD

7 Rounds:
12/10 Calorie Bike
12 Ab Mat Sit Ups
9 Front Squats (135#/95#)
*Go Every 3 Minutes

Tuesday, 8/8/23

Strength

10 Minutes to Establish a Heavy 1 Rep Squat Clean and Push Jerk

WOD

10 Rounds:
10 Pull Ups
10 Push Ups

Monday, 8/7/23

Strength

10 Minutes to Establish a Heavy 1 Rep Snatch

WOD

For Time:
1,000/900 Meter Row
100 Back Squats (45#/35#)
1,000/900 Meter Row

Friday, 8/4/23

WOD

For Time:
100 Power Snatches (75#/55#)
*Every 1:00 (starting at 0:00) – Complete 15 Air Squats

Accessory Work

4 x 20 (10 each arm) Bottoms-Up Kettle Bell Press
4 x 20 (10 each arm) Dumbbell Leaning Lateral Raise

Tuesday, 7/25/23

Strength

12 Minutes to Establish:
Heavy 1 Rep Front Squat
Heavy 1 Rep Weighted Chin Up

WOD

12 Minute AMRAP:
200m Run
3 Power Snatches
6 Overhead Squats
*(135#/95#)

Monday, 7/24/23

WOD

For Time:
25 Burpee Box Get Overs (30”/24”)
50/40 Calorie Bike
50 Ab Mat Sit Ups
15 Ring Muscle Ups
50 Ab Mat Sit Ups
50/40 Calorie Bike
25 Burpee Box Get Overs (30”/24”)

Friday, 7/21/23

WOD

For Time:
50 Double Unders
5 Snatches (165#/115#)
40 Double Unders
4 Snatches
30 Double Unders
3 Snatches
20 Double Unders
2 Snatches
10 Double Unders
1 Snatch

Accessory Work

4 Sets:
8 Alternating Dumbbell Curls + 8 Single Dumbbell Head Curls
10 Kettlebell French Press

Thursday, 7/20/23

Strength

5×1 Deadlift @80-90%

5x Strict Deficit Handstand Push Ups @50-60% of Max Reps

WOD

For Time:
50 Wall Balls (20#/14#)
30 Toes to Bars
50/40 Calorie Row
30 Toes to Bars
50 Wall Balls