Friday, 5/6/22

WOD

3 Rounds:
10 Snatches (95#/65#)
12 Bar Facing Burpees

Directly Into…

2 Rounds:
10 Snatches (115#/85#)
12 Bar Facing Burpees

Directly Into…

1 Round:
10 Snatches (135#/95#)
12 Bar Facing Burpees

Thursday, 5/5/22

WOD

5 Rounds:
20 Shuttle Sprints (25’)
30 Ab Mat Sit Ups
20 Russian Kettlebell Swings (53#/35#)
100’ Kettlebell Goblet Walking Lunge (53#/35#)

Wednesday, 5/4/22

Strength

Build to a Heavy Single Overhead Squat

WOD

For Time:
75 Overhead Squats (95#/65#)
*Every 3:00 (Starting at 0:00): 400m Run

Tuesday, 5/3/22

WOD

5 Rounds For Time:
20/16 Calorie Bike
40 Hand Release Push Ups
60 Double Unders

Monday, 5/2/22

Strength

Build to a Heavy Single Deadlift

WOD

For Time:
30 Chest to Bar Pull Ups
3 Rounds of Dumbbell DT
20 Chest to Bar Pull Ups
2 Rounds of Dumbbell DT
10 Chest to Bar Pull Ups
1 Round of Dumbbell DT
*(50#/35#)’s

Friday, 4/29/22

WOD

3 Rounds:
500/450m Row
400m Run
30 Toes to Bar
*Rest 3 Minutes Between Rounds

Thursday, 4/28/22

WOD

Every 3 Minutes for 10 Rounds:
5 Strict Pull Ups
10 Hand Release Push Ups
15 Box Step Ups (24”/20”)
Max Distance Bike in Remaining Time

Wednesday, 4/27/22

WOD

10 Rounds For Time:
10 Wall Balls (20#/14#)
3 Deadlifts (315#/225#)
50m Farmers Carry (50#/35#)’s
*30 Minute Time Cap

Tuesday, 4/26/22

Strength

Bench Press
Build to a Heavy Single
Then 1 Set of Max Reps at 80% of Heavy Single

WOD

12 Minute AMRAP:
9 Burpees to Bar
35 Double Unders

Monday, 4/25/22

WOD

3 Rounds For Total Reps:
1 Minute Thrusters (95#/65#)
1 Minute Power Cleans (95#/65#)
1 Minute Box Jump Overs (24”/20”)
1 Minute Pull Ups
1 Minute Bike Calories
1 Minute Rest