Monday, 1/8/23

Strength

10 Minutes to Build Up to a Heavy 1 Rep Back Squat

WOD

For Time:
30 Pull Ups
30 Back Squats (95#/65#)
30 Burpees
Rest 1 Minute
20 Chest to Bar Pull Ups
20 Front Squats (115#/85#)
20 Burpees to Bar
Rest 1 Minute
10 Bar Muscle Ups
10 Overhead Squats (135#/95#)
10 Bar Facing Burpees

Friday, 1/5/24

WOD

For Time:
21 Devils Press (35#/25#)
42 Pull Ups
15 Devils Press (35#/25#)
30 Pull Ups
9 Devils Press (35#/25#)
18 Pull Ups

Accessory Work

4 Sets:
16 Dumbbell Bulgarian Split Squats (8 Each Leg)
20 Single Leg Dumbbell Hip Thrust (10 Each Leg)

Thursday, 1/4/24

Strength

4×10 Strict Press

WOD

For Time:
50/40 Calorie Bike
15 Wall Walks
50/40 Calorie Bike

Wednesday, 1/3/24

WOD

14 Minute AMRAP:
14/11 Calorie Row
14 Deadlifts (155#/105#)
36 Double Unders

Core Strength

8 Minute EMOM:
Odd: 30 Second Hollow Rocks
Even 30 Second Hanging Knee Raises

Tuesday, 1/2/24

WOD

50 Wall Balls (20#/14#)
10 Shuttle Runs (50”)
40 Wall Balls (20#/14#)
10 Shuttle Runs (50’)
30 Wall Balls (30#/20#)
10 Shuttle Runs (50’)

Accessory Work

4 Sets:
10 Dumbbell Bench Press
10 Banded Tricep Extensions

Friday, 12/29/23

Strength

10 Minute EMOM:
3 Touch N Go Power Snatches

WOD

For Time:
50-40-30-20-10
Wall Balls (20#/14#)
Ab Mat Sit Ups

Thursday, 12/28/23

WOD

3 Minute AMRAP:
Calorie Bike

Rest 3 Minutes

3 Minute AMRAP:
Shuttle Runs (50’)

Rest 3 Minutes

3 Minute AMRAP:
Calorie Bike

Accessory Work

4 Sets:
20 Single Arm Dumbbell Rows (10 Each Arm)
12 Kettlebell French Press

Wednesday, 12/27/23

Strength

5 Minute EMOM:
5 Back Squats @60%

WOD

5 Rounds:
100 Double Unders
30 Push Ups
Rest 1:00 Between Each Round

Wednesday, 12/20/23

WOD

For Time:
20 Squat Snatches (95#/65#)
30/24 Calorie Bike
40 Toes to Bars
Rest 5 Minutes
40 Toes to Bars
30/24 Calorie Bike
20 Squat Snatches (95#/65#)

Tuesday, 12/19/23

WOD

4 Rounds:
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
*Rest 3 Minutes Between Rounds