Friday, 5/20/22
Strength Complex
5 Sets on the 3:00:
3 Position Power Snatch + 3 Overhead Squats
WOD
For Time:
1-10 Burpee Box Jump Over (24”/20”)
10-1 Overhead Squats (115#/85#)
Thursday, 5/19/22
Partner WOD
40 Minute AMRAP:
Partner 1: 400m Run
Partner 2:
20 Double Russian Kettlebell Swings
100m Double Kettlebell Front Rack Carry
*(53#/35#)
Wednesday, 5/18/22
WOD
5 Minute AMRAP:
Buy In: 100 Double Unders
Max Rounds With Remaining Time:
12 Toes to Bar
12 Dumbbell Front Squats (50#/35#)’s
Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
Max Rounds With Remaining Time:
9 Toes to Bar
9 Dumbbell Thrusters (50#/35#)’s
Rest 5 Minutes
5 Minute AMRAP:
Buy In: 100 Double Unders
Max Rounds With Remaining Time:
6 Toes to Bar
6 Dumbbell Clusters (50#/35#)’s
Tuesday, 5/17/22
WOD
10 Rounds:
250/200 Meter Row
0.5/0.45 Mile Bike
*Rest 1 Minute After Each Round
Monday, 5/16/22
Strength Complex
5 Sets on the 3:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
WOD
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
*(155#/105#)
Friday, 5/13/22
Strength
15 Minute EMOM:
1 Snatch
WOD
12 Minute AMRAP:
3-6-9-12 etc…
Power Snatches (95#/65#)
Chest to Bar Pull Ups
Box Jumps (30”/24”)
Thursday, 5/12/22
Partner WOD
For Time:
20 Dumbbell Bench Press (50#/35#)
200m Farmers Carry
20/16 Calorie Bike
18 Dumbbell Bench Press
200m Farmers Carry
20/16 Calorie Bike
16 Dumbbell Bench Press
200m Farmers Carry
20/16 Calorie Bike
…
2 Dumbbell Bench Press
200m Farmers Carry
20/16 Calorie Bike
*35 Minute Time Cap
*Split All Reps and Distance Evenly
Wednesday, 5/11/22
WOD
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (155#/105#)
Rest 3 Minutes
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (135#/95#)
Rest 3 Minutes
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (115#/85#)
Rest 3 Minutes
3 Minute AMRAP:
25 Bar Facing Burpees
Max Front Squats (95#/65#)
Tuesday, 5/10/22
Strength
Build to a Heavy Single Clean and Jerk
WOD
“Grace”
For Time:
30 Clean and Jerks (135#/95#)
Monday, 5/9/22
WOD
3 Rounds For Time:
0.7/0.65 Mile Bike
20 Toes to Bar
30 Hang Dumbbell Snatches (50#/35#)
40 Air Squats
100’ Single Dumbbell Overhead Walking Lunge (50’ Each Arm)