Monday, 1/24/22
Strength
15-12-9-6-3
Unbroken Deadlifts
WOD
10 Minute EMOM:
6 Chest to Bar Pull Ups
6 Box Jump Overs (24”/20”)
Max Dumbbell Snatches (50#/35#)
Friday, 1/21/22
WOD
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225#/155#)
Strength
Back Squats
1×5 @65%
1×5 @73%
3×5 @78%
1×5+ @78%
Thursday, 1/20/22
WOD
As Many Reps As Possible:
5 Minute AMRAP: Single Dumbbell Box Step Ups (24”/20”)
5 Minute AMRAP: Calorie Row
4 Minute AMRAP: Single Dumbbell Devil’s Press
4 Minute AMRAP: Calorie Row
3 Minute AMRAP: Single Dumbbell Reverse Lunges
3 Minute AMRAP: Calorie Row
2 Minute AMRAP: Single Dumbbell Thrusters
2 Minute AMRAP: Calorie Row
1 Minute AMRAP: Lateral Burpees Over the Dumbbell
1 Minute AMRAP: Calorie Row
*(50#/35#)
Wednesday, 1/19/22
WOD
For Time:
On the 0:00
21 Power Cleans (115#/85#)
30/24 Calorie Bike
21 Power Cleans (115#/85#)
On the 8:00
15 Power Cleans (155#/105#)
30/24 Calorie Bike
15 Power Cleans (155#/105#)
On the 16:00
9 Power Cleans (185#/135#)
30/24 Calorie Bike
9 Power Cleans (185#/135#)
*Cap at 24:00
Tuesday, 1/18/22
Strength
5×3 Push Jerks
WOD
4 Rounds For Time:
400m Run
8 Shoulder to Overhead (185#/135#)
16 Box Jump Overs (30”/24”)
Monday, 1/17/22
WOD
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
*500m Row Every 5 Minutes
Friday, 1/14/22
Strength
11 Minute EMOM:
Minutes 1-3: 3 Thrusters
Minute 4: Rest
Minutes 5-7: 3 Touch N Go Power Cleans
Minute 8: Rest
Minutes 9-11: 3 Hang Power Snatches
WOD
“Comptrain Standard”
5 Minute AMRAP:
10 Thrusters
10 Bar Facing Burpees
10 Power Cleans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees
*(95#/65#)
Thursday, 1/13/22
WOD
EMOM For 5 Rounds:
Minute 1: Max Calorie Bike
Minute 2: Max Russian Kettlebell Swings (70#/53#)
Minute 3: Max 10m Shuttle Run
Minute 4: Max Ab May Sit Ups
Minute 5: Max Calorie Row
Minute 6: Rest
Wednesday, 1/12/22
Strength
6×2 Front Squats
WOD
12 Minute AMRAP:
3-6-9-12 Etc…
Dumbbell Front Squats (50#/35#)’s
Chest to Bar Pull Ups
Box Jump Overs (24”/20”)
Tuesday, 1/11/22
WOD
For Time:
100 Double Unders
1.25 Mile Bike
300’ Dumbbell Overhead Walking Lunge (50#/35#)
1.25 Mile Bike
100 Double Unders