Tuesday, 4/18/23

Strength

3×2 Squat Snatch @80%
*Rest 1:30

3×2 Snatch Grip Deadlift @95% 1RM Snatch
*Rest 1:30

WOD

For Time:
50/40 Calorie Row
Rest 1:00
40/32 Calorie Row
Rest 1:00
30/24 Calorie Row
Rest 1:00
20/16 Calorie Row
Rest 1:00
10/8 Calorie Row

Monday, 4/17/23

WOD

“Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Tuesday, 4/11/23

WOD

For Time:
100 Double Unders
150’ Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
25 Toes to Bar
75 Double Unders
100’ Single Arm Dumbbell Overhead Walking Lunges
25 Toes to Bar
50 Double Unders
50’ Single Arm Dumbbell Overhead Walking Lunges
25 Toes to Bar

Accessory Work

Every 2 Minutes For 10 Minutes:
3 Rope Climbs

Monday, 4/10/23

Strength

3×3 Power Snatch @70%
*Rest 90 Seconds

3×3 Overhead Squats @70-80% of Snatch 1RM
*Rest 90 Seconds

WOD

For Time:
12 Burpee Box Get Overs (30”/24”)
24 Pull Ups
12 Burpee Box Get Overs
18 Chest to Bar Pull Ups
12 Burpee Box Get Overs
12 Bar Muscle Ups

Friday, 4/7/23

WOD

“Passion WOD”
For Time:
100 Double Unders
800m Back Rack Barbell Carry (95#/65#)
100 Burpees to Bar

Thursday, 4/6/23

Strength

3×3 Power Cleans @65%-75%

3×3 Front Squats @80%

Partner WOD

For Time:
100 V Ups
30 Power Cleans (185#/135#)
10 Farmers Carry (100’) (50#/35#)’s

Wednesday, 4/5/23

WOD

In 16 Minutes:
5 Rounds:
15/12 Calorie Row
10 Box Jumps (30”/24”)
Then in the remaining time AMRAP of:
12/10 Calorie Row
8 Strict Handstand Push Ups

Accessory Work

10 Minutes Muscle Up Progression

Tuesday, 4/4/23

Strength

3×3 Snatch @65%-75%
*Rest 1:30 Between Sets

3×3 Snatch Grip Deadlift @90%
*Rest 1:30 Between Sets

WOD

3 Rounds:
30 Dumbbell Front Squats (35#/25#)
20 Toes to Bar
10 Burpees Over Dumbbells

Monday, 4/3/23

WOD

5 Rounds:
30/24 Calorie Bike
50 Double Unders
4 Wall Walks
*Rest 1 Minute After Each Round

Core Accessory

3 Sets:
30 Second Elbow Plank Hold
100’ Kettlebell Front Rack + Overhead Carry (50’ Right/50’ Left)
30 Second Hollow Body Hold
10 V Ups

Friday, 3/31/23

Partner WOD

16 Rounds (8 Rounds Each):
3 Wall Walks
9 Front Squats (95#/65#)
12/10 Calorie Bike
*You Go, I Go

Accessory Work

3 Sets:
10 Plate Overhead Sit Ups
20 (Each Side) Kettlebell Front Rack Marches
60 Flutter Kicks