Wednesday, 1/11/23

WOD

For Time:
50/40 Calorie Row
40 Toes to Bar
30 Burpee Box Get Overs (30”/24”)
40 Toes to Bar
50/40 Calorie Row

Accessory Work

4 Sets:
10 Dumbbell Good Mornings
10 Ring Curls

Tuesday, 1/10/22

WOD

For Time:
10-1 Sumo Deadlift High Pulls (95#/65#)
*15 Wall Balls (20#/14#) After Each Round

Strength

10 Minute EMOM:
1 Hang Power Clean

Monday, 1/9/23

WOD

20 Minute AMRAP:
21/16 Calorie Bike
15 Strict Press (75#/55#)
9 Strict Pull Ups

Accessory

4 Sets:
10 Inverted Skull Crushers
20 GHD Hip Extensions

Friday, 1/6/23

Strength

10 Minutes to Establish 1RM Snatch

WOD

10 Minute AMRAP:
30 Double Unders
15 Power Snatches (75#/55#)

Thursday, 1/5/23

Partner WOD

For Time:
50/40 Calorie Bike
40/32 Calorie Bike
30/24 Calorie Bike
20/16 Calorie Bike
10/8 Calorie Bike
*Both partners do each round, you go I go.

Accessory Work

4 Sets:
10 Dumbbell Rows
10 Dumbbell Hamstring Curls

Wednesday, 1/4/23

Strength

5×3 Push Jerks @60-70% of 1RM Clean and Jerk
*Rest 90 Seconds After Each Set

WOD

16 Minute AMRAP:
16 Dumbbell Snatches (50#/35#)
16 Ab Mat Sit Ups
16 Box Jump Overs (24”/20”)

Tuesday, 1/3/23

Strength

5×3 Overhead Squats @ 60% of 1 RM Snatch
*Rest 30 Seconds After Each Set

WOD

“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups

Monday, 1/2/23

Partner WOD

20 Minute AMRAP:
23 Calorie Machine
23 Deadlifts (135#/95#)
23 Lateral Burpees Over the Bar
*Partners Alternate Every Movement

Thursday, 12/29/22

Strength

1. 5×1 Snatch @60-75%
*Rest 1:30

2. 5×1 Clean and Jerk @60-75%
*Rest 1:30

WOD

10 Minute AMRAP:
1 Power Clean (135#/95#)
1 Bar Facing Burpee
*Continue to add 1 rep each round

Wednesday, 12/28/22

As Many Reps As Possible in 9 Minutes:
3:00 Max Bike Calories
Rest 3:00
3:00 Max Shuttle Sprints (25’)
Rest 3:00
3:00 Max Bike Calories

Accessory Work

10 Minute EMOM:
5 Strict Ring Pull Ups