Wednesday, 2/23/22

Strength

Build to a Heavy Set of 10:
Front Squats

WOD

For Time:
10-1 Front Squats (95#/65#)
1-10 Shoulder to Overhead (95#/65#)
*12 Minute Time Cap

Tuesday, 2/22/22

WOD

10 Rounds For Time:
10/8 Calorie Bike
30 Double Unders
10 Burpees to Bar

Monday, 2/21/22

Strength

Build to a Heavy Set of 10:
Touch n Go Power Cleans

WOD

14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20#/14#)
30 Power Cleans (135#/95#)
20 Muscle Ups

Friday, 2/18/22

WOD

20 Minute AMRAP:
50 Wall Balls (20#/14#)
50 Double Unders
40 Box Jumps (24”/20”)
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Burpees to Bar
20 Power Cleans (145#/100#)
20 Shoulder to Overhead (145#/100#)
10 Power Snatches (145#/100#)
10 Muscle Ups

Thursday, 2/17/22

WOD

5 Rounds:
1:00 Max Calorie Row
1:00 Max Ab Mat Sit Ups
1:00 Max Kettlebell Swings (53#/35#)
1:00 Rest

Wednesday, 2/16/22

WOD

4 Rounds:
400m Run
.70/.65 Mile Echo Bike
*Rest 2 Minutes

Strength

Back Squat
1×5 @50%
1×3 @60%
1×2 @70%
1×1 @75%
1×1 @85%
1xMax Reps @90%

Tuesday, 2/15/22

Partner WOD

For Time:
1,000m Row
60 Bench Press (135#/95#)
1,500m Row
40 Bench Press (155#/105#)
2,000m Row
20 Bench Press (185#/135#)
3,000m Row
10 Bench Press (205#/145#)

Monday, 2/14/22

Strength

7-5-3
Thrusters

WOD

Time Domain Fran
1:00 Max Thrusters (95#/65#)
1:00 Max Pull Ups
0:45 Max Thrusters
0:45 Max Pull Ups
0:30 Max Thrusters
0:30 Max Pull Ups

Friday, 2/11/22

Strength

On the 2 Minutes For 5 Sets:
3 Overhead Squats

WOD

For Time:
21-15-9
Overhead Squats (135#/95#)
Chest to Bar Pull Ups

Directly Into…

45 Bar Facing Burpees

Thursday, 2/10/22

WOD

For Time:
50-40-30-20-10
Front Rack Reverse Lunges (45#/35#)
Ab Mat Sit Ups
Calorie Row