Friday, 9/23/22

WOD

For Time:
10-20-30
Toes to Bar
Hang Power Cleans (115#/85#)
Bar Facing Burpees

Thursday, 9/22/22

Partner WOD

5 Rounds, 3 Minutes Each For Max Reps:
15 Synchro Med Ball Sit Ups (20#/14#)
12 Synchro Box Jumps (24”/20”)
Max Sandbag Over Boxes (150#/100#)
*Rest 3 Minutes

Wednesday, 9/21/22

Strength

Every 1:15 For 12:30 (10 Sets):
1 Squat Clean + Push Jerk

WOD

For Time:
50 Wall Balls (20#/14#)
200’ Dumbbell Front Rack Walking Lunge (50#/35#)
50 Wall Balls (20#/14#)

Tuesday, 9/20/22

WOD

As Many Reps As Possible
3 Minute AMRAP:
10/8 Calorie Bike
20 Double Unders
2 Wall Walks

Rest 3 Minutes

6 Minute AMRAP:
15/12 Calorie Bike
40 Double Unders
4 Wall Walks

Rest 3 Minutes

9 Minute AMRAP:
20/16 Calorie Bike
60 Double Unders
6 Wall Walks

Monday, 9/19/22

Strength

Every 1:15 For 12:30 (10 Sets):
1 Snatch

WOD

For Time:
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row
25 Power Snatches (75#/55#)
250/225 Meter Row

Friday, 9/16/22

Strength

5 Sets:
1 Power Clean + 3 Push Jerks

WOD

10 Rounds For Time:
3 Clean and Jerks (155#/105#)
1 Round of Cindy

Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats

Thursday, 9/15/22

Strength

Back Squat
Build to a Heavy Set of 8

WOD

20 Minute AMRAP:
5/4 Calorie Bike
300’ Farmers Carry (50#/35#)’s
10/8 Calorie Bike
300’ Farmers Carry
15/12 Calorie Bike
300’ Farmers Carry
*Continue to Add 5/4 Calories Every Round

Wednesday, 9/14/22

WOD

For Time:
20-40-60-80-100 Double Unders
10-20-30-40-50 Sit Ups
2-4-6-8-10 Hang Snatches (115#/85#)

Tuesday, 9/13/22

Strength

Deadlift
Build to a Heavy Single

WOD

For Time:
150 Wall Balls
*Every 2 Minutes:
18/14 Calorie Row
*20 Minute Time Cap

Monday, 9/12/22

WOD

5 x 4 Minute AMRAP’s:
30/24 Calorie Bike
15 Burpee Box Jump Overs (24”/20”)
Max Shuttle Sprints (10 Meters)
*Rest 4 Minutes