Thursday, 6/1/23
WOD
12 Minute AMRAP:
15 Dumbbell Push Press (35#/25#)
15 Kettlebell Swings (53#/35#)
10 Shuttle Runs (25’)
Accessory Work
4×10 Partner Hamstring Curls
Wednesday, 5/31/23
WOD
For Time:
30-20-10
Back Rack Reverse Lunges (95#/65#)
Toes to Bars
Accessory Work
10 Minute EMOM:
1 Rope Climb
Tuesday, 5/30/23
WOD
5 Minute AMRAP:
Max Machine Calories
Rest 1 Minute
4 Minute AMRAP:
Max Machine Calories
Rest 1:00
3 Minute AMRAP:
Max Machine Calories
Rest 1 Minute
2 Minute AMRAP:
Max Machine Calories
Rest 1 Minute
1 Minute AMRAP:
Max Machine Calories
*You choose machine
Accessory Work
4 Sets:
20 Single Arm Bottom Up Kettlebell Press (10 Each Arm)
10 Toes Elevated Dumbbell Romanian Deadlift
Monday, 5/29/23
WOD
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Partion Reps However You’d Like
*Weight Vest Optional
Thursday, 5/25/23
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch Balance
WOD
4 Rounds:
20/16 Calorie Bike
25 Box Step Ups (24”/20”)
Wednesday, 5/24/23
Strength
10 Minutes to Establish a Heavy 1 Rep Clean
WOD
10 Minute AMRAP:
1 Clean and Jerk (155#/105#)
3 Ring Muscle Ups
2 Clean and Jerks (155#/105#)
3 Ring Muscle Ups
3 Clean and Jerks (155#/105#)
3 Ring Muscle Ups
*Continue to Add 1 Clean and Jerk Each Round
Tuesday, 5/23/23
Strength
10 Minutes to Establish a Heavy 1 Rep Snatch
WOD
For Time:
30/24 Calorie Row
30 Burpees to Bar
30/24 Calorie Row
24 Burpee Box Jump Overs (24”/20”)
30/24 Calorie Row
18 Burpee Box Get Overs (30”/24”)
Monday, 5/22/23
WOD
5 Rounds:
200m Run
15 Pull Ups
30 Push Ups
45 Air Squats
200m Run
*Rest 3 Minutes
Friday, 5/19/23
Strength
5 Minute EMOM:
2 Snatch Balance
WOD
For Time:
10 Front Squats (115#/85#)
1 Wall Walk
10 Front Squats (115#/85#)
2 Wall Walks
10 Front Squats (115#/85#)
3 Wall Walks
10 Front Squats (115#/85#)
4 Wall Walks
10 Front Squats (115#/85#)
5 Wall Walks
10 Front Squats (115#/85#)
6 Wall Walks
10 Front Squats (115#/85#)
7 Wall Walks
Thursday, 5/18/23
Strength
5 Minute EMOM:
2 Split Jerks
WOD
5 Rounds For Reps:
40 Second Max Kettlebell Swings (50#/35#)
Rest 20 Seconds
40 Second Max Calorie Bike
Rest 20 Seconds
40 Second Max Burpees to Bar
Rest 20 Seconds