Friday, 7/29/22

WOD

20 Minute AMRAP:
5 Chest to Bar Pull Ups
10 Push Ups
15 Air Squats
*Every 2:00 10/8 Calorie Bike

Thursday, 7/28/22

WOD

25 Minute AMRAP:
50 Ab Mat Sit Ups
40 Box Jumps (24”/20”)
30 Front Rack Reverse Lunges (75#/55#)
20 Push Press (75#/55#)
100 Meter Farmers Carry (50#/35#)’s

Wednesday, 7/27/22

Partner WOD

For Time:
800m Run
110 Dumbbell Deadlifts (50#/35#)’s
800m Run
110 Dumbbell Bench Press (50#/35#)’s
800m Run
110 Dumbbell Power Cleans (50#/35#)’s
800m Run
*Both Partners Run Together
*Partners Split Dumbbell Movements Evenly 55/55

Tuesday, 7/26/22

Strength

5×2 Strict Press

WOD

10 Minute AMRAP:
30 Double Unders
1 Thruster (95#/65#)
30 Double Unders
2 Thrusters
30 Double Unders
*Continue to Add 1 Thruster Each Round

Monday, 7/25/22

WOD

6 Rounds:
15/12 Calorie Row
12 Lateral Burpees Over the Rower

Straight Into

6 Rounds:
15/12 Calorie Bike
12 Burpees to Bar

Friday, 7/22/22

Strength

5×3 Overhead Squats

WOD

5 Rounds For Time:
5-4-3-2-1 Wall Walks
15 Overhead Squats (95#/65#)

Thursday, 7/21/22

WOD

For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (50#/35#)
60 Single Dumbbell Step Ups (24”/20”)
40 Shuttle Runs (10 Meters)
200 Meter Double Kettlebell Farmers Carry (53#/35#)’s
*30 Minute Time Cap

Wednesday, 7/20/22

WOD

30 Minute AMRAP:
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats
*Every 2:00 10/8 Calorie Bike

Tuesday, 7/19/22

WOD

5 Rounds For Time:
400 Meter Run
30 Double Unders
(Rest 1:00)
500/450 Meter Row
30 Double Unders
(Rest 1:00)
*40 Minute Time Cap

Monday, 7/18/22

Strength

5×3 Push Press

WOD

15 Minute EMOM:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Max Lateral Burpees Over the Bar
*(135#/95#)