Friday, 8/26/22

Strength

Deadlift
Build to a Heavy Set of 5

WOD

13 Minute AMRAP:
Cash In: 1,000 Meter Run

With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50#/35#)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
*Continue to Add 10 Dumbbell Hang Snatches

Thursday, 8/25/22

WOD

30 Minute AMRAP:
100 Ab Mat Sit Ups
100 Push Ups
100 Reverse Lunges

*Every 3:00 (Starting at 0:00)
100 Meter Farmers Carry (50#/35#)’s

Wednesday, 8/24/22

Strength

Strict Press
Build to a Heavy Set of 10

WOD

15 Minute AMRAP:
Bike Calories
*Every Minute On the Minute (Starting at 0:00)
10 Wall Balls

Tuesday, 8/23/22

WOD

5 X 3 Minute AMRAP’s:
21/15 Calorie Row
9 Box Jumps (30”/24”)
Max Power Cleans
*Rest 1:30 Between Rounds

Round 1: (95#/65#)
Round 2: (135#/95#)
Round 3: (155#/105#)
Round 4: (185#/135#)
Round 5: (225#/155#)

Monday, 8/22/22

Strength

Back Squat
Build to a Heavy Set of 20

WOD

10 Rounds For Time:
10 Toes to Bar
10 Burpees to Bar
10 Shuttle Sprints (30’)

Friday, 8/19/22

Strength

Build to a Heavy Single Strict Press

WOD

20 Minute AMRAP:
400 Meter Run
Max Unbroken Strict Press @60% of Heavy Single

Thursday, 8/18/22

WOD

5 Rounds For Time:
40/32 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts (50#/35#)
100 Meter Farmers Carry
*35 Minute Time Cap

Wednesday, 8/17/22

Strength

Build to a Heavy 1 Rep Back Squat

WOD

15 Minutes For Total Reps:
5 Minutes: Bike Calories
4 Minutes: Air Squats
3 Minutes: Double Unders
2 Minutes: Toes to Bar
1 Minute: Burpees to Bar

Tuesday, 8/16/22

Gymnastics Strength

3 Sets:
Max Strict Pull Ups
*Rest As Needed Between Sets

WOD

3 Rounds For Time:
500 Meter Row
400 Meter Run
*Rest 3 Minutes Between Rounds

Monday, 8/15/22

Strength

Build to a Heavy 1 Rep Deadlift

WOD

7 Minute AMRAP:
Max Wall Balls (20#/14#)
*Every Minute On the Minute (Starting at 1:00)
5 Deadlifts (225#/155#)