Wednesday, 11/10/21

WOD

8 Minute AMRAP:
Bike Calories

Rest 2 Minutes

8 Minute AMRAP:
1 Rope Climb
10 Double Unders
1 Rope Climb
20 Double Unders
1 Rope Climb
30 Double Unders
*Continue to add 10 double unders every round

Rest 2 Minutes

In 8 Minutes:
Establish a 5 Rep Max Deadlift

Tuesday, 11/9/21

Strength

3 Sets On the 2:00:
5 Front Squats

WOD

For Time:
42-30-18
Wall Balls (20#/14#)
Hand Release Push Ups
Calorie Row (Women: 30-24-12)

Monday, 11/8/21

WOD

On the 2:00 x 10 Rounds:
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch

Friday, 11/5/21

Gymnastics Strength

8 Minute EMOM:
Max Unbroken Strict Ring Dips

WOD

15 Minute AMRAP:
Calorie Bike
On the Minute (Starting at 0:00)
10 Wall Balls (20#/14#)

Thursday, 11/5/21

Strength

10-8-6-4-2
Strict Press

WOD

10 Minute AMRAP:
15 Strict Press (95#/65#)
15/12 Calorie Row

Wednesday, 11/3/21

WOD

On the 3:00 x 7 Rounds:
600′ Med Ball Shuttle Sprint (30#/20#)
12 Toes to Bar
12 Kettlebell Swings (70#/53#)

Tuesday, 11/2/21

Strength

4-4-3-3-2-2
Bench Press

WOD

10 Minute AMRAP:
9 Thrusters (95#/65#)
35 Double Unders

Monday, 11/1/21

WOD

On a 27:00 Clock
From 0:00-9:00
9 Minute EMOM:
1 Snatch
From 9:00-18:00
9 Minute EMOM:
1 Clean
From 18:00-27:00
9 Minute EMOM:
1 Deadlift

Friday, 10/29/21

WOD

For Time:
4 Legless Rope Climbs
40 Pistols
40 Dumbbell Snatches (50#/35#)
3 Legless Rope Climbs
30 Pistols
30 Dumbbell Snatches
2 Legless Rope Climbs
20 Pistols
20 Dumbbell Snatches
1 Legless Rope Climbs
10 Pistols
10 Dumbbell Snatches
*20 Minute Time Cap

Midline Strength

Accumulate:
1:00 L Sit Hold
50 Seated Leg Lifts Over Dumbbell

Thursday, 10/28/21

WOD

9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1

Stamina

5 Rounds:
2:00 Bike For Distance
2:00 Rest