Wednesday, 9/6/23

Strength

1) Every 1:30 For 5 Sets:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

2) 3×3 Push Jerks

WOD

126’ Dumbbell Front Rack Walking Lunge (50#/35#)
Then…
3 Rounds:
2 Rope Climbs or 6 Muscle Ups (Ring or Bar)
12 Dumbbell Clean and Jerks (50#/35#)
42’ Dumbbell Front Rack Walking Lunge (50#/35#)

Tuesday, 9/5/23

Strength

1) Every 1:30 For 5 Sets:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

2) 3×2 Overhead Squats

WOD

For Time:
30/24 Calorie Ski Erg
30 Sandbag Squats (100#/70#)
20/16 Calorie Ski Erg
20 Sandbag Squats (100#/70#)

Monday, 9/4/23

WOD

“Partner Helen”
400m Run
42 Kettlebell Swings (53#/35#)
24 Pull Ups

Thursday, 8/31/23

Strength

10 Minutes to Establish a Heavy 2 Rep Strict Press

WOD
For Time:
5 Wall Walks
25 Kettlebell Swings (70#/53#)
25/20 Calorie Row
4Wall Walks
20 Kettlebell Swings (70#/53#)
20/16 Calorie Row
3 Wall Walks
15 Kettlebell Swings (70#/53#)
15/10Calorie Row
2 Wall Walks
10 Kettlebell Swings (70#/53#)
10/8 Calorie Row
1 Wall Walk
5 Kettlebell Swings (70#/53#)
5/4 Calorie Row

Wednesday, 8/30/23

WOD

6 Rounds:
5 Burpee Dumbbell Deadlifts (50#/35#)
10 Dumbbell Shoulder to Overheads (50#/35#)
30 Crossover Single Unders/45 Double Unders
*Rest 1:00 Between Rounds

Tuesday, 8/29/23

Strength

1) Every 1:30 For 5 Sets:
1 Power Clean + 1 Push Jerk

2) 3-2-1-1-1 Front Squat

WOD

3 Rounds, 3:30 Each, For Max Reps:
400m Run
Max Bike Calories in Remaining Time
*Rest 1:30

Monday, 8/28/23

Strength

1) Every 1:30 For 5 Sets:
1 Squat Snatch + 1 Overhead Squat

2) 3×3 Snatch Balance

WOD

15 Minute AMRAP:
10 Single Dumbbell Box Step Ups (24”/20”)
20 V Ups
50’ Single Dumbbell Walking Lunge
*(50#/35#)

Friday, 8/25/23

WOD

“Holleyman”
30 Rounds:
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (225#/155#)
*40 Minute Time Cap

Thursday, 8/24/23

Strength

10 Minutes to Establish a Heavy 3 Rep Deadlift

WOD

15 Minute AMRAP:
10 Shuttle Runs (25’)
10/8 Calorie Bike
10 Med Ball Sit Ups (20#/14#)

Wednesday 8/23/23

WOD

Cash In: 300’ Sandbag Bear Hug Carry (150#/100#)

5 Rounds:
10 Chest to Bar Pull Ups
10 Box Jump Overs (24”/20”)

Cash Out: 300’ Sandbag Bear Hug Carry (150#/100#)

Accessory Work

5 Sets:
10 Kip to Chair Positions
8 Strict Toes to Bars