Friday, 9/9/22

Strength

Strict Press
Build to a Heavy Set of 5

WOD

20 Minute AMRAP:
200m Run
Max Unbroken Push Ups
200m Run
Max Unbroken Toes to Bar

Thursday, 9/8/22

Partner WOD

3 Rounds:
1 Minute AMRAP:
10 Kettlebell Swings + Max Calorie Bike
2 Minute AMRAP:
15 Kettlebell Swings + Max Calorie Bike
3 Minute AMRAP:
20 Kettlebell Swings + Max Calorie Bike
*(70#/53#)

Wednesday, 9/7/22

WOD

On the 4:00 x 5 Rounds:
60 Double Unders
30/24 Calorie Row
10 Thrusters (95#/65#)

Tuesday, 9/6/22

Strength

Deadlift
Build to a Heavy Set of 3

WOD

3 Rounds For Time:
50/40 Calorie Bike
30 Ab Mat Sit Ups
20 Deadlifts (155#/105#)
100m Farmers Carry (50#/35#)’s
*21:00 Time Cap

Monday, 9/5/22

Partner WOD

For Time:
200 Burpee Pull Ups
*On the 4:00 (Starting at 0:00): 400m Run
*40 Minute Time Cap

Friday, 9/2/22

WOD

For Time:
1,500/1,350 Meter Row
150 Double Unders
30 Shuttle Sprints (30’)

Rest 3 Minutes

1,000/900 Meter Row
100 Double Unders
20 Shuttle Sprints (30’)

Rest 3 Minutes

500/450 Meter Row
50 Double Unders
10 Shuttle Sprints (30’)

Thursday, 9/1/22

Strength

Strict Press
Build to a Heavy Set of 8

WOD

4 Rounds For Reps:
1 Minute Rope Climbs
1 Minute Dumbbell Shoulder to Overhead (50#/35#)’s
1 Minute Lateral Dumbbell Burpees
1 Minute Rest

Wednesday, 8/31/22

WOD

(0:00-2:00)
0.35/0.30 Mile Bike
Max Snatches

Rest 1 Minute

(3:00-6:00)
0.70/0.60 Mile Bike
Max Snatches

Rest 2 Minutes

(8:00-12:00)
1.0/0.90 Mile Bike
Max Snatches

Rest 2 Minutes

(14:00-17:00)
0.70/0.60 Mile Bike
Max Snatches

Rest 1 Minute

(18:00-20:00)
0.35/0.30 Mile Bike
Max Snatches

*135#/95#

Tuesday, 8/30/22

Strength

Back Squat
Build to a Heavy Set of 15

WOD

20 Minute AMRAP:
5 Chest to Bar Pull Ups
10 Handstand Push Ups
15 Wall Balls (20#/14#)

Monday, 8/29/22

WOD

5 Rounds For Time:
400m Run
30 Ab Mat Sit Ups
15 Deadlifts (205#/145#)
*30 Minute Time Cap