Friday, 6/3/22

Strength

5×5 Bench Press

WOD

For Time:
10-1 50’ Shuttle Sprints
*10 Toes to Bar After Each Round

Thursday, 6/2/22

WOD

8 Rounds For Total Reps:
2 Minute AMRAP:
Bike Calories
2 Minute AMRAP:
30 Dumbbell Snatches (50#/35#)
15 Burpee Box Jumps (24”/20”)

Wednesday, 6/1/22

Strength

5×5 Front Squats

WOD

18 Minute AMRAP:
500m Row
30 Push Press
100 Double Unders
500m Row
30 Front Squats
100 Double Unders
500m Row
30 Thrusters
100 Double Unders
*(95#/65#)

Tuesday, 5/31/22

WOD

5 Rounds For Time:
0.5/0.45 Mile Bike
12 Deadlifts (185#/135#)
30 Ab Mat Sit Ups
100m Farmers Carry

Monday, 5/30/22

WOD

“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Friday, 5/27/22

Strength

5×5 Deadlifts

WOD

18 Minute AMRAP:
9 Deadlifts (225#/155#)
60 Double Unders
30 Wall Balls (20#/14#)

Thursday, 5/26/22

WOD

5 Rounds For Reps:
800m Run
30 Kettlebell Swings (53#/35#)
Max Unbroken Bench Press (135#/95#)
*38 Minute Time Cap

Wednesday, 5/25/22

Strength

5×5 Strict Press

WOD

10 Rounds For Time:
12/10 Calorie Bike
30’ Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
(50#/35#)’s
*20 Minute Time Cap

Tuesday, 5/24/22

WOD

15 Minute AMRAP:
7 Box Jump Overs (24”/20”)
7 Pull Ups
7 Power Snatches (75#/55#)

Monday, 5/23/22

Strength

5×5 Back Squats

WOD

20 Minute AMRAP:
20 Calorie Row
30 Push Ups
40 Ab Mat Sit Ups
50 Air Squats