Tuesday, 3/12/24

Strength

8 Minute EMOM:
2 Power Snatches

WOD

5 Rounds For Time:
200m Run
12 Dumbbell Shoulder to Overhead (50#/35#)’s

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Monday, 3/11/24

WOD

5 Rounds, 40 Seconds Per Station For Max Reps:
Walking Lunges
Rest 20 Seconds
Box Jump Overs (24”/20”)
Rest 20 Seconds
V Ups
Rest 20 Seconds
Wall Walks
Rest 20 Seconds

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Friday, 3/8/24

WOD

Open 24.2
20 Minute AMRAP:
300m Row
10 Deadlifts (185#/125#)
50 Double Unders

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Thursday, 3/7/24

WOD

15 Minute AMRAP:
10 Shuttle Runs (50’)
15 Kettlebell Swings (53#/35#)
10 Burpees to Bar

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Wednesday, 3/6/24

Strength

8 Minute EMOM:
2 Power Clean and Jerks

WOD

6 Minute EMOM:
Odd: 15 Wall Balls (20#/14#)
Even: Max Calorie Bike

Rest 2 Minutes

6 Minute EMOM:
Odd: 10 Thrusters (95#/65#)
Even: Max Calorie Bike

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Tuesday, 3/5/24

Strength

5 Minute EMOM:
5 Back Squats @60%

WOD

For Time:
50 V Ups
50 Box Jump Overs (24”/20”)
50 Toes to Bars
50 Jumping Lunges
50 Ab Mat Sit Ups

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Monday, 3/4/24

WOD

For Time:
1,000/900 Meter Row
50 Push Ups
200 Double Unders
50 Push Ups
1,000/900 Meter Row

Accessory Work

4 Sets:
15 Banded Tricep Extensions
20 Single Arm Dumbbell Bench Press (10 Each)

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Friday, 3/1/24

WOD

Open 24.1
For Time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*15 Minute Time Cap

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Thursday, 2/29/24

Strength

Every 2 Minutes for 10 Minutes:
5 Back Squats @70%

WOD

For Time:
120 Double Unders
40 Dumbbell Front Squats (50#/35#)
20 Box Jump Overs (24”/20”)

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Wednesday, 2/28/24

Strength

Every 2 Minutes for 10 Minutes:
5 Bench Press @70%

WOD

For Time:
27-21-15
Calorie Ski Erg
Push Ups

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