Thursday, 3/2/23

Strength

10 Minute EMOM:
5 Touch N Go Power Snatches

WOD

3 Rounds:
30 Back Squats (95#/65#)
50 Ab Mat Sit Ups

Wednesday, 3/1/23

Strength

Every 2 Minutes For 10 Minutes:
3 Bench Press

WOD

2 Rounds:
27/21 Calorie Ski Erg
27 Push Ups
21/16 Calorie Ski Erg
21 Push Ups
15/12 Calorie Ski Erg
15 Push Ups
*Rest 5 Minutes Between Rounds

Tuesday, 2/28/23

Strength

Every 2 Minutes For 10 Minutes:
3 Back Squats

WOD

5 Rounds:
1:00 Max Bike Calories
1:00 Max Box Step Ups (24”/20”) (50#/35#)
1:00 Max Kettlebell Swings (53#/35#)
1:00 Rest

Monday, 2/27/23

Strength

Every 2 Minutes For 10 Minutes:
3 Deadlifts

WOD

5 Rounds:
50 Double Unders
10 Clean and Jerks (95#/65#)
10 Bar Facing Burpees
*Rest 1 Minute After Each Round

Friday, 2/24/23

WOD

Open 23.2A
15 Minute AMRAP:
5 Burpee Pull Ups
10 Shuttle Runs (50’)
*Add 5 Burpee Pull Ups Each Round

Directly Into

Open 23.2B
5 Minutes to Establish 1 Rep Max Thruster

Thursday, 2/23/23

Strength

Every 2 Minutes For 10 Minutes:
5 Deadlifts

WOD

3 Rounds:
300’ Farmers Carry (50#/35#)’s
21 Ab Mat Sit Ups
15/12 Calorie Ski Erg

Wednesday, 2/22/23

Strength

10 Minute EMOM:
5 Touch N Go Power Clean and Jerks

WOD

14 Minute EMOM:
Odd: 15 Wall Balls (20#/14#)
Even: Max Calorie Bike

Tuesday, 2/21/23

Strength

Every 2 Minutes For 10 Minutes:
5 Bench Press

WOD

12 Minute AMRAP:
3-6-9-12 Etc…
Dumbbell Cleans (50#/35#)
Toes to Bar
Burpees Over Dumbbell’s

Monday, 2/20/23

Strength

Every 2 Minutes For 10 Minutes:
5 Back Squats

WOD

For Time:
1,000/900 Meter Row
50 Push Ups
200 Double Unders
50 Push Ups
1,000/900 Meter Row

Friday, 2/17/23

WOD

Open 23.1
14 Minute AMRAP:
60 Calorie Row
50 Toes to bar
40 Wall Balls (20#/14#)
30 Power Cleans (135#/95#)
20 Muscle Ups