Friday, 12/9/22
Strength
10 Minutes to Build Up to a 1 Rep Max Thruster
WOD
21-18-15-12-9
Calorie Bike
Thrusters (75#/55#)
*16-14-12-10-8 Female Calories
Thursday, 12/8/22
WOD
Every 3:00 For 6 Rounds:
15/12 Calorie Ski Erg
15 Box Jump Overs (24”/20”)
Accessory Work
10 Minute EMOM:
5 Ring Rows
*Feet Elevated
Wednesday, 12/7/22
Strength
5 Sets of the Complex:
3 Snatch Grip Deadlifts + 2 Power Snatches
WOD
For Time:
1,000/900 Meter Row
75 Wall Balls (20#/14#)
25 Burpee Pull Ups
Tuesday, 12/6/22
Strength
12 Minutes to Work Up to a Heavy Set:
2 Front Squats + 1 Push Press + 1 Push Jerk
WOD
4 Rounds:
24 Deadlifts
18 Power Cleans
12 Shoulder to Overhead
*(95#/65#)
Monday, 12/5/22
WOD
6 Rounds:
12 Shuttle Runs (25’)
15 Toes to Bar
Rest 5 Minutes
6 Rounds:
60 Double Unders
20 Push Ups
Friday, 12/2/22
WOD
2 Rounds:
50 Ab Mat Sit Ups
50 Toes to Bar
*Rest 5 Minutes Between Rounds
Accessory Work
3 Rounds For Quality:
50’ Sled Push
10 Bulgarian Split Squats (Each Leg)
Wednesday, 11/30/22
WOD
For Time:
1-10 Thrusters (115#/85#)
2-20 Shuttle Runs (25’)
Accessory Work
10 Minute EMOM:
5 Strict Pull Ups
Tuesday, 11/29/22
Strength
4 Sets:
2 x 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
WOD
7 Minute AMRAP:
3 Power Cleans (185#/135#)
5 Box Jumps (30”/24”)
Wednesday, 11/23/22
WOD
For Time:
81 Single Unders
27 Push Ups
72 Single Unders
24 Push Ups
63 Single Unders
21 Push Ups
54 Single Unders
18 Push Ups
45 Single Unders
15 Push Ups
36 Single Unders
12 Push Ups
27 Single Unders
9 Push Ups
Accessory
10 Minute EMOM:
2 Rope Climbs