Tuesday, 5/2/23

Strength

3×1 Snatch @85-90%
*Rest 1:30

3×3 Snatch Grip Deadlift @100% 1 RM Snatch
*Rest 1:30

WOD

For Time:
21-15-9
Deadlifts (275#/185#)
Strict Handstand Push Ups

Monday, 5/1/23

WOD

12 Minute AMRAP:
200m Run
10 Strict Pull Ups

Rest 2 Minutes

12 Minute AMRAP:
200m Run
20 Push Ups

Rest 2 Minutes

12 Minute AMRAP:
200m Run
30 Air Squats

Friday, 4/28/23

WOD

For Time:
5 Rounds:
15/12 Calorie Bike
15 Toes to Bar
Then…
75 Dumbbell Snatches (50#/35#)

Strength

4×8 Strict Press
*Rest 2 Minutes

Thursday, 4/27/23

Strength

5 Sets:
2 Push Press + 1 Split Jerk

WOD

For Time:
250/200m Row
150’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
125’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
100’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
75’ Overhead Plate Walking Lunge (45#/25#)
250/200m Row
50’ Overhead Plate Walking Lunge (45#/25#)

Wednesday, 4/26/23

Strength

3×2 Cleans @80%
*Rest 1:30

3×3 Clean Deadlifts @90% 1 RM Clean
*Rest 1:30

WOD

For Time:
50 Double Unders
25 Kettlebell Swings (53#/35#)
5 Front Squats (185#/135#)
40 Double Unders
20 Kettlebell Swings (53#/35#)
4 Front Squats (185#/135#)
30 Double Unders
15 Kettlebell Swings (53#/35#)
3 Front Squats (185#/135#)
20 Double Unders
10 Kettlebell Swings (53#/35#)
2Front Squats (185#/135#)
10 Double Unders
5 Kettlebell Swings (53#/35#)
1 Front Squat (185#/135#)

Tuesday, 4/25/23

WOD

7 Minute AMRAP:
50/40 Calorie Bike
Max Line Facing Burpees in Remaining Time

Rest 5 Minutes

7 Minute AMRAP:
50 Line Facing Burpees
Max Calorie Bike in Remaining Time

Accessory Core Work

4 Sets:
15 Weighted Sit Ups
10 Ab Wheels
45 Second Plank Hold
200’ Single Arm Dumbbell Overhead Carry (100’ R/100’ L)

Monday, 4/24/23

Strength

3×2 Power Snatch @75%
*Rest 1:30

3×3 Overhead Squats @70-80% 1RM Snatch
*Rest 1:30

WOD

For Time:
200m Run
5 Rounds of Cindy
200m run
4 Rounds of Cindy
200m run
3 Rounds of Cindy
200m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy
*Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Friday, 4/21/23

Strength

5×1 Snatch Complex
2 Snatch Push Press + 1 Snatch Balance

WOD

“Isabel”
For Time:
30 Snatches (135#/95#)

Thursday, 4/20/23

Strength

3×2 Power Clean @80%
*Rest 1:30

3×2 Front Squats @85%
*Rest 1:30

WOD

12 Minute AMRAP:
15/12 Calorie Bike
12 Toes to Bars
9 Dumbbell Thrusters (50#/35#)

Wednesday, 4/19/23

WOD

For Time:
100 Burpee Box Jump Overs (24”/20”)

Accessory Work

10 Minute Ring Muscle Ups Work