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
Wednesday, 7/19/23
Strength
5×1 Bench Press @80-90%
5×3 Box Jump @4-6” Under Max Height
WOD
4 Rounds, 3 Minutes Each For Max Reps:
15 Ring Rows (Feet on Box)
15 Deficit Push Ups (15#/10# Plates)
Max Dumbbell Step Ups in Remaining Time (50#/35#)(24”/20”)
*Rest 2 Minutes
Tuesday, 7/18/23
WOD
For Time:
3 Rounds:
12/10 Calorie Bike
9 Deadlifts (185#/135#)
6 Bar Facing Burpees
Rest 3 Minutes
3 Rounds:
6 Bar facing Burpees
9 Deadlifts (185#/135#)
12/10 Calorie Bike
Monday, 7/17/23
5×1 Pause Front Squats @80-90%
*2 Second Pause
5×2 Strict Chin Ups
WOD
For Time:
18-15-12-9-6-3
Shoulder to Overhead (115#/85#)
*200m Run Before Each Round