Thursday, 3/30/23

Strength

10 Minute Split Jerk Technique Work

WOD

For Time:
50 Ab Mat Sit Ups
50 Shuttle Runs (25’)
50 Toes to Bar

Wednesday, 3/29/23

Strength

10 Minutes to Establish 1 Rep Squat Clean

WOD

15 Minute AMRAP:
5-4-3-2-1
Strict Pull Ups
Dumbbell Box Step Overs (50#/35#)’s (24”/20”)

Tuesday, 3/28/23

WOD

3 Rounds:
21/16 Calorie Row
42 Double Unders
15/12 Calorie Row
30 Double Unders
9/8 Calorie Row
18 Double Unders
*Rest 3 Minutes Between Each Round

Accessory Work

5×10 False Grip Ring Rows

Monday, 3/27/23

Strength

10 Minutes to Establish a 1 Rep Snatch

WOD

14 Minute AMRAP:
4 Burpees to Bar
6 Dumbbell Snatches (50#/35#)
8 Wall Balls (20#/14#)

Friday, 3/24/23

WOD

5 Rounds:
20 Deadlifts (135#/95#)
20 Push Ups
200m Run
*Rest 2 Minutes

Thursday, 3/23/23

WOD

Teams of 3:
9/8 Mile Bike
6,000/5,000 Meter Row
*2 Partners Working/1 Partner Resting

Accessory Work

5 Rounds For Quality:
3 x 1 Jump to Ring Support + 1 Ring Dip Negative (3 Seconds)

Wednesday, 3/22/23

WOD

12 Minute AMRAP:
1 Power Clean (115#/85#)
1 Front Squat (115#/85#)
1 Bar Facing Burpee
3 Power Clean (115#/85#)
3 Front Squat (115#/85#)
3 Bar Facing Burpees
*Continue to Add 2 Reps Every Round

Accessory Work

4 Sets:
200’ Single Arm Dumbbell Overhead Carry
*(100’ Right Arm/100’ Left Arm)

Tuesday, 3/21/23

WOD

For Time:
40/32 Calorie Bike
20 Handstand Push Ups
30/24 Calorie Bike
15 Handstand Push Ups
20/16 Calorie Bike
10 Handstand Push Ups
10/8 Calorie Bike
5 Handstand Push Ups

Accessory Work

5×4 Turkish Get Ups
*2 Right/2 Left

Monday, 3/20/23

WOD

For Time:
From 0:00-10:00
3 Rounds:
8 Overhead Squats (115#/85#)
24 Pull Ups

At 10:00
3 Rounds:
8 Power Snatches (115#/85#)
24 Wall Balls

Accessory Work

100 Ab Mat Sit Ups

Friday, 3/17/23

Strength

12 Minutes to Establish a 1 Rep Back Squat

WOD

16 Minute AMRAP:
30/24 Calorie Bike
20 Thrusters (45#/35#)
10 Strict Pull Ups