Thursday, 3/10/22

WOD

Option 1
20 Minute EMOM:
Odd: Calorie Row
Even: 200m Run

Option 2
20 Minute EMOM:
Odd: 20 Ab Mat Sit Ups + Max Dumbbell Snatches (50#/35#)
Even: 200m Run

Wednesday, 3/9/22

Strength

Build to a Heavy Set of 10:
Back Squats

WOD

12 Minute AMRAP:
1 Ring Muscle Up
15 Wall Balls (20#/14#)
2 Ring Muscle Ups
15 Wall Balls
3 Ring Muscle Ups
15 Wall Balls
*Continue to add 1 muscle up every round

Tuesday, 3/8/22

WOD

For Time:
100 Double Unders
80/60 Calorie Bike
60 Box Jump Overs (24”/20”)
40 Dumbbell Push Jerks (50#/35#)
200 Meter Farmer’s Carry (50#/35#)

Monday, 3/7/22

Strength

Build to a Heavy Set of 10:
Power Snatches

WOD

9 Minute AMRAP:
21 Deadlifts (115#/85#)
15 Toes to Bar
9 Power Snatches (115#/85#)

Friday, 3/4/22

WOD

Open 22.2
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225#/155#)
Bar Facing Burpees
*10 Minute Time Cap

Thursday, 3/3/22

WOD

Option 1
20 Minute EMOM:
Odd: Calorie Bike
Even: Calorie Row

Option 2
20 Minute EMOM:
Odd: 9 Toes to Bar + Max Push Ups
Even: Max Calorie Row

Wednesday, 3/2/22

Strength

Build to a Heavy Set of 10:
Overhead Squats

WOD

AMRAP 2-2-2-3:
2 Rope Climbs
12/9 Calorie Bike
Max Overhead Squats (95#/65#)
*Rest 1 Minute Between AMRAPS

Tuesday, 3/1/22

WOD

For Time:
50 Shoulder to Overhead (155#/105#)
3,000m Row
100 Burpee Box Jumps (24”/20”)
*Partition Reps However You’d Like
*35 Minute Time Cap

Friday, 2/25/22

WOD

Open 22.1
15 Minute AMRAP:
3 Wall Walks
12 Dumbbell Snatches (50#/35#)
15 Box Jump Overs (24”/20”)

Thursday, 2/24/22

WOD

Option 1
20 Minute EMOM:
Odd: 50 Second Row
Even: 50 Second Bike

Option 2
20 Minute EMOM:
Odd: 15 Kettlebell Swings (53#/35#) + Max Wall Walks
Even: Calorie Bike