Thursday, 10/28/21

WOD

9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1

Stamina

5 Rounds:
2:00 Bike For Distance
2:00 Rest

Wednesday, 10/27/21

WOD

8 Minute AMRAP:
Max Strict Presses (115#/85#)
*50 Double Unders Every Time You Break

Rest 4 Minutes

8 Minute AMRAP:
Max Hang Power Cleans (205#/145#)
*30 Air Squats Every Time You Break

4Demi Lorey Hollabough, Jodi Hierholzer and 2 others
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Tuesday, 10/26/21

Strength

3 Sets For Load:
10 Front Squats
*Rest 1:30 Between Sets

WOD

3 Rounds For Time:
800m Run
50 Deadlifts (95#/65#)

Monday, 10/25/21

Accessory Work

10 Minute EMOM:
Odd: 3 Wall Walks
Even: 12 Bent Over Rows

WOD

4 Rounds For Time:
100′ Dumbbell Overhead Walking Lunge (50#/35#)
25 Toes to Bar
*16 Minute Time Cap

Friday, 10/22/21

WOD

“Lift Move Work”
On a 20:00 Clock:
From 0:00-4:00
1 Rep Max Clean

Rest 2:00

From 6:00-10:00
4 Minute AMRAP:
Bar Muscle Ups

Rest 2:00

From 12:00-20:00
8 Minute AMRAP:
30 Double Unders
8 Single Arm Dumbbell Push Press (Left)(50#/35#)
8 Single Arm Dumbbell Push Press (Right)
8 Lateral Dumbbell Burpees

Thursday, 10/21/21

WOD

For Time:
1,000m/900m Row
25 Box Jumps (30”/24”)
1,000m/900m Row
50 Box Jumps (24”/20”)
1,000m/900m Row
75 Box Jumps (20”/14”)

Wednesday, 10/20/21

WOD

20 Minute AMRAP:
10/8 Calorie Bike
100m Farmers Carry (50#/35#)
10 Med Ball Weighted Sit Ups (20#/14#)
*Add 5/4 Calories on the Bike and 10 Sit Ups Every Round

Tuesday, 10/19/21

WOD

For Time:
30 Handstand Push Ups
100 Air Squats
180′ Handstand Walk
100 Air Squats
30 Handstand Push Ups

Gymnastics Skill

2 Sets:
20 Ring Rows
:30 Ring Row Hold At The Top

Monday, 10/18/21

WOD

For Load:
Back Squat
10-8-6-4-2
Strict Press
10-8-6-4-2
Deadlift
10-8-6-4-2
*Start a new lift every 2 minutes

Friday, 10/15/21

WOD

“Chelsea”
30 Minute EMOM:
5 Pull Ups
10 Push Ups
15 Air Squats
*If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete