Tuesday, 11/22/22
WOD
3 Rounds:
21/16 Calorie Row
12 Box Jumps (30”/24”)
15/12 Calorie Row
9 Box Jumps
9/8 Calorie Row
6 Box Jumps
*Go Every 8 Minutes
Accessory
4 Sets:
200’ Single Arm Dumbbell Farmers Carry
*100’ Each Arm
Monday, 11/21/22
WOD
2 Rounds:
50 Air Squats
25 Dumbbell Snatches (50#/35#)
50 Air Squats
*Rest 3 Minutes Between Rounds
Accessory
10 Minute EMOM:
10 Weighted Sit Ups
WOD
2 Rounds:
50 Air Squats
25 Dumbbell Snatches (50#/35#)
50 Air Squats
*Rest 3 Minutes Between Rounds
Accessory
10 Minute EMOM:
10 Weighted Sit Ups
Friday, 11/18/22
Strength
Build to a 4 Rep Max Strict Press
Then…
1×4 @85-90%
1×4 @80-85%
WOD
For Time:
50 Deadlifts
40 Shoulder to Overhead
30 Front Squats
20 Power Cleans
10 Thrusters
*(135#/95#)
Wednesday, 11/16/22
WOD
15 Minute AMRAP:
12/10 Calorie Bike
5 Kettlebell Swings (53#/35#)
5 Push Ups
12/10 Calorie Bike
10 Kettlebell Swings (53#/35#)
10 Push Ups
*Continue Adding 5 Kettlebell Swings and Push Ups Each Round
Accessory Strength
3×14 Front Rack Box Step Ups
Tuesday, 11/15/22
Strength
10 Minute EMOM:
2 Clean and Jerks @70%
WOD
For Time:
30/24 Calorie Row
24 Toes to Bar
25/20 Calorie Row
20 Toes to Bar
20/16 Calorie Row
16 Toes to Bar
15/12 Calorie Row
12 Toes to Bar
10/8 Calorie Row
8 Toes to Bar
Monday, 11/14/22
WOD
3 Rounds:
2 Sets Of:
50’ Front Rack Walking Lunge (50#/35#)
50 Double Unders
5 Wall Walks
50 Double Unders
*Rest 1:1
Friday, 11/11/22
WOD
“Bert”
For Time:
50 Burpees to Bar
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees to Bar
*45 Minute Time Cap
Thursday, 11/10/22
Strength
Strict Press
Establish 6 Rep Max
Then…
1×6 @90% of 6RM
1×6 @85% of 6RM
WOD
15 Minute EMOM:
Minute 1: Max Calorie Ski Erg
Minute 2:Max Rope Climb
Minute 3: Rest
Wednesday, 11/9/22
Strength
Back Squat
Establish 6 Rep Max
Then…
1×6 @90% of 6RM
1×6 @85% of 6RM
WOD
5 Rounds:
60 Double Unders
15 Toes to Bar
Tuesday, 11/8/22
WOD
For Time:
21/16 Calorie Bike
21 Hang Power Cleans (115#/85#)
15/12 Calorie Bike
15 Hang Power Cleans (115#/85#)
9/8 Calorie Bike
9 Hang Power Cleans (115#/85#)
Rest 1:1
21/16 Calorie Bike
15 Hang Power Cleans (155#/105#)
15/12 Calorie Bike
9 Hang Power Cleans (155#/105#)
9/8 Calorie Bike
3 Hang Power Cleans (155#/105#)
Accessory Strength
3×14 Front Rack Walking Lunge Steps