Friday, 7/15/22

WOD

5 Rounds:
400/350 Meter Row
5 Ring Muscle Ups
10 Power Snatches (95#/65#)
*20 Minute Time Cap

Thursday, 7/14/22

WOD

5 x 4 Minute AMRAP’s:
30/24 Calorie Bike
30 Shuttle Sprints (10 Meters)
Max Toes to Bar in Remaining Time
*Rest 4 Minutes Between Rounds

Wednesday, 7/13/22

Strength

5×3 Front Squats

WOD

3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155#/105#)
20 Box Jumps (24”/20”)
*20 Minute Time Cap

Tuesday, 7/12/22

WOD

For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Calorie Row
*100’ Dumbbell Farmers Carry After Every Movment
*30 Minute Time Cap

Monday, 7/11/22

Strength

5×3 No Touch Deadlifts

WOD

5 x 3 Minute AMRAP’s:
9 Hang Power Cleans (135#/95#)
45 Air Squats
Max Calorie Bike
*1 Minute Rest Between Rounds

Friday, 7/8/22

Strength

5×3 Strict Press

WOD

On the 4:00 x 3 Rounds:
30/24 Calorie Bike
15 Dumbbell Front Squats
Max Dumbbell Shoulder to Overhead in Remaining Time
*(50#/35#)’s

Thursday, 7/7/22

WOD

3 x 5 Minute AMRAP’s:
100 Double Unders
30 Pull Ups
50 Dumbbell Snatches (50#/35#)
*Rest 5 Minutes Between AMRAP’s

Wednesday, 7/6/22

Strength

5×3 Back Squats

WOD

On the 2:00 x 10 Rounds:
90 Second Max Calorie Row
30 Second Rest

Tuesday, 7/5/22

Strength

5×3 Deadlifts

WOD

For Time:
200m Run
1 Deadlift (225#/155#)
1 Toes to Bar
200m Run
2 Deadlifts (225#/155#)
2 Toes to Bar

…

200m Run
10 Deadlifts (225#/155#)
10 Toes to Bar

Monday, 7/4/22

Partner WOD

“1776”
For Time:
Calorie Row
Kettlebell Swings (53#/35#)
Box Jumps (24”/20”)
Air Squats
Push Ups
Burpees to Bar
Pull Ups
Sit Ups
Double Unders
Wall Balls (20#/14#)
Calorie Bike
*Go through each movement in order until you reach a total of 1776 reps
*Once you move from one movement you cannot go back to it
*Minimum of 100 reps per movement
*Maximum of 300 reps on a movement