Friday, 10/7/22

WOD

For Time:
100/80 Calorie Bike

Rest 3 Minutes

10 Rounds:
10/8 Calorie Bike
*Rest 1:1

Accessory Work

4 Rounds Not For Time:
10 Strict Press (Pick Load)
10 Dumbbell Z Press (Pick Load)
10 Dumbbell Snow Angels (Pick Load)
10 GHD Hip Extensions
*Rest 3 Minutes

Thursday, 10/6/22

Partner WOD

16 Alternating Rounds (8 Rounds Each):
60 Yard Shuttle Sprint (5-10-15)
3 Sandbag Cleans (150#/100#)

Wednesday, 10/5/22

Strength

10 Minutes to Establish a 1RM Clean and Push Jerk

WOD

4 Rounds:
25 Step Ups (24”/20”)
20 Toes to Bar
15 Front Squats (95#/65#)

Tuesday, 10/4/22

WOD

For Time:
27/22 Calorie Row
27 Devil’s Press
21/16 Calorie Row
21 Devil’s Press
15/12 Calorie Row
15 Devil’s Press
9/8 Calorie Row
9 Devil’s Press
*(35#/20#)

Monday, 10/3/22

Strength

10 Minutes to Establish a 1RM Squat Snatch

WOD

For Time:
100 Double Unders
40 Wall Balls
100 Double Unders
30 Wall Balls
100 Double Unders
20 Wall Balls
*(20#/14#)

Friday, 9/30/22

WOD

For Time:
50 Power Snatches (95#/65#)
50 Dumbbell Box Step Ups (50#/35#)(24”/20”)

Gymnastics Skill

Low Ring Muscle Up Progression
3×10 Ring Rows
3×10 Ring Dips
3×5 Muscle Up Transitions

Thursday, 9/29/22

Partner WOD

For Time:
5,000 Meter Run Relay
*Split run evenly with partner

Wednesday, 9/28/29

Strength

Every 1:30 For 7:30 (5 Sets):
1 High Hang Clean + 1 Hang Clean + 1 Squat Clean

WOD

For Time:
20 Push Ups
15 Squat Cleans (95#/65#)
20 Push Ups
30 Pull Ups

At 6:00

15 Handstand Push Ups
10 Squat Cleans (135#/95#)
15 Handstand Push Ups
20 Chest to Bar Pull Ups

At 12:00

10 Strict Handstand Push Ups
5 Squat Cleans (185#/135#)
10 Strict Handstand Push Ups
10 Bar Muscle Ups

Tuesday, 9/27/22

WOD

3 Rounds:
21/16-15/12-9/8
Calorie Row
15-12-9
Burpees Over Rower
*Rest 1:1 Between Rounds

Monday, 9/26/22

Strength

– Every 1:30 for 7:30 (5 Sets):
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

– 3×1 Overhead Squat @90%

WOD

10 Minute AMRAP:
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24”/20”)