Thursday, 4/7/22

WOD

For Time:
200m Row
20 Ab Mat Sit Ups
200m Row
19 Ab Mat Sit Ups
200m Row
18 Ab Mat Sit Ups
*Continue Down to 1 Ab Mat Sit Up
*35 Minute Time Cap

Wednesday, 4/6/22

Strength

Build to a Heavy Set of 3 Front Squats

WOD

5 x 3 Minute AMRAP’s:
3 Burpee Pull Ups
6 Box Jump Overs (24”/20”)
9 Wall Balls (20#/14#)
*Rest 1 Minute
*Pick up where you left off each AMRAP

Tuesday, 4/5/22

WOD

20 Minute AMRAP:
30 Double Unders
300’ Farmers Carry (50#/35#)
30 Double Unders
20 Handstand Push Ups
30 Double Unders
100’ Dumbbell Front Rack Walking Lunge (50#/35#)

Monday, 4/4/22

Strength

Build to a Heavy Set of 3 Power Cleans

WOD

For Time:
15 Hang Power Cleans (185#/135#)
30/24 Calorie Bike
12 Hang Power Cleans (185#/135#)
25/20 Calorie Bike
9 Hang Power Cleans (185#/135#)
20/16 Calorie Bike

Friday, 4/1/22

WOD

5 Rounds:
25 Toes to Bar
50 Double Unders
15-12-9-6-3 Squat Snatches (115#/85#)

Thursday, 3/31/22

WOD

For Time:
500m/400m Row
21 Lateral Burpees Over the Rower
500m/400m Row
18 Lateral Burpees Over the Rower
500m/400m Row
15 Lateral Burpees Over the Rower
500m/400m Row
12 Lateral Burpees Over the Rower
500m/400m Row
9 Lateral Burpees Over the Rower
500m/400m Row
6 Lateral Burpees Over the Rower
500m/400m Row
3 Lateral Burpees Over the Rower
500m/400m Row

Wednesday, 3/30/22

WOD

9 Minute EMOM:
6 Dumbbell Front Squats (50#/35#)’s
Max Devil’s Press

Rest 3 Minutes

6 Minute AMRAP:
Max Bike Calories

Rest 3 Minutes

9 Minute EMOM:
6 Box Jumps (30”/24”)
Max Rope Climbs

Tuesday, 3/29/22

Strength

Build to a Heavy Set of 5 Push Jerks

WOD

For Time:
27-21-15-9
Calorie Row
Push Jerks (135#/95#)

Monday, 3/28/22

WOD

2 Rounds:
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts (225#/155#)
40 Wall Balls (30#/20#)

Friday, 3/25/22

WOD

3 Rounds For Time:
21 Calorie Bike
21 Hand Release Push Ups
15 Calorie Bike
15 Strict Ring Dips
9 Calorie Bike
9 Strict Handstand Push Ups