Thursday, 2/16/23

Strength

10 Minute EMOM:
3 Back Squats

WOD

As Many Reps As Possible:
Tabata Calorie Row
Rest 1:00
Tabata Strict Press (45#/35#)
Rest 1:00
Tabata Calorie Row

Wednesday, 2/8/23

Strength

Every 2 Minutes for 10 Minutes:
5 Back Squats @70%

WOD

16 Minute AMRAP:
14 Alternating Dumbbell Hang Clean and Jerks (50#/35#)
12 Burpee Over Dumbbell’s
10 Toes to Bar

Tuesday, 2/7/23

Strength

Every 2 Minutes for 10 Minutes:
5 Deadlifts @70%

Partner WOD
18 Minute AMRAP:
500/450 Meter Row
50 Double Unders
*Rower is Always Occupied

Monday, 2/6/23

Strength

10 Minute EMOM:
5 Touch N Go Power Cleans

WOD

For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30#/20#)
25 Push Ups
75 Air Squats

Friday, 2/3/23

WOD

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

Accessory Work

5 Sets:
45 Second Handstand Hold
*Rest 1:15

Thursday, 2/2/23

Strength

10 Minute EMOM:
5 Touch N Go Power Snatches

WOD

4 Rounds:
1:00 Max Push Press (45#/35#)
1:00 Max Ab mat Sit Ups
1:00 Max Walking Lunge
1:00 Rest

Tuesday, 1/31/23

Strength

Every 2 Minutes for 10 Minutes:
5 Back Squats @65%

WOD

For Time:
50/40 Calorie Bike
50 Pull Ups
50/40 Calorie Bike

Monday, 1/30/23

Strength

Every 2 Minutes for 10 Minutes:
5 Deadlifts @65%

WOD

2 Rounds:
12 Devil’s Press (50#/35#)
50 Double Unders
8 Devil’s Press
50 Double Unders
4 Devil’s Press
50 Double Unders
*Rest 2 Minutes Between Rounds

Friday, 1/27/23

WOD

12 Minute AMRAP:
150 Wall Balls (20#/14#)
90 Double Unders
30 Muscle Ups

Accessory Work

5 Sets:
30 Second Handstand Hold
90 Second Rest

Thursday, 1/26/23

Strength

10 Minutes to Build to a Heavy 1 Rep Deadlift

Partner WOD

12 Rounds (6 Each):
100’ Sandbag Carry (150#/100#)
6 Box Jumps (30”/24”)