Friday, 7/14/23

Strength

5×2 Deficit Deadlifts @75%

5x Strict Deficit Handstand Push Ups @40-50% of Max Reps

WOD

For Time:
63 Deadlifts
45 Hang Power Cleans
27 Front Squats
*(95#/65#)

Thursday, 7/13/23

Strength

5×2 Pause Bench Press

5×3 Box Jump

Partner WOD

4 Rounds:
12 Bar Muscle Ups
12 Wall Walks
24 Synchro Med Ball Sit Ups

Wednesday, 7/12/23

WOD

20 Minute AMRAP:
500/450m Row
15 Burpees Over the Rower
400m Run
15 Burpees Over the Rower

Accessory Work

3×20 Pistols

Tuesday, 7/11/23

Strength

5×2 Pause Front Squats @75%
*2 Second Pause in the Bottom

5×3 Weighted Strict Chin Ups

WOD

3 Rounds:
30 Alternating Dumbbell Snatches (50#/35#)
30 Toes to Bars

Monday, 7/10/23

WOD

21 Minute EMOM:
1: 6 Clean and Jerks (135#/95#)
2: 15 Wall Balls (20#/14#)
3: 50 Double Unders

Accessory Work

4 Sets:
10 Dumbbell Snow Angels
20 Single Leg Calf Raises (Each Leg)

Friday, 7/7/23

Strength

5×3 Dead Stop Deadlift @70%

5x Strict Handstand Push Ups @45-55% of Max Unbroken Reps

WOD

5 Rounds:
50 Double Unders
7 Thrusters (115#/85#)

Thursday, 7/6/23

Strength

5×3 Tempo Bench Press @70%

5×3 Box Jump @6-8” Below Max Height

WOD

3 Rounds:
10 Bar Facing Burpees
10 Power Snatches (95#/65#)
10 V Ups
*Rest Until 10:00 and Repeat

Wednesday, 7/5/23

WOD

15 Rounds For Max Reps:
30 Second Max Bike Calories
30 Second Rest

Accessory Work

3×20 Box Pistols

Tuesday, 7/4/23

WOD

Partner “Morrison”
For Time:
100-80-60-40-20
Wall Balls (20#/14#)
Box Jumps (24”/20”)
Kettlebell Swings (53#/35#)
*Split Reps Evenly

Monday, 7/3/23

Strength

5×3 Tempo Front Squats

5×5 Weighted Strict Chin Up

WOD

5 Rounds, 3 Minutes Each for Max Reps:
20 Bench Press (135#/95#)
Max Calorie Row in Remaining Time
*Rest 1 Minute