Tuesday, 10/29/24

WOD

For Time:
30/24 Calorie Bike
30 Pull Ups
30/24 Calorie Bike
15 Chest to Bar Pull Ups
30/24 Calorie Bike
30 Pull Ups
*14 Minute Time Cap

Monday, 10/28/24

Strength

Every 2:30 for 10:00
4 Back Squats @85%

WOD

2 Sets:
3 Rounds:
12 Single Arm Dumbbell Thrusters (6R/6L) (50#/35#)
50’ Single Dumbbell Walking Lunge (50#/35#)
36 Double Unders
*Rest 3 Minutes Between Sets

Thursday, 10/24/24

Strength

Every 2:15 for 11:15
5 Back Squats @80%

Partner WOD

For Time:
80 Wall Balls (20#/14#)
20 Synchro Line Facing Burpees
60 Wall Balls (20#/14#)
15 Synchro Line Facing Burpees
40 Wall Balls (20#/14#)
10 Synchro Line Facing Burpees
*16 Minute Time Cap

Wednesday, 10/23/24

WOD

For Time:
1 Mile Run
80 Toes to Bars
40 Box Jumps (30”/24”)
*Partition Reps Any Way

Tuesday, 10/22/24

Strength

Every 2:15 for 11:15
5 Deadlifts @80%

WOD

4 Rounds:
10 Handstand Push Ups
10 Dumbbell Hang Snatches (50#/35) (L)
25’ Dumbbell Overhead Walking Lunge (50#/35#) (L)
10 Dumbbell Hang Snatches (50#/35) (R)
25’ Dumbbell Overhead Walking Lunge (50#/35#) (R)
*Go Every 5 Minutes

Monday, 10/21/24

Strength

1 x 5 Hang Squat Cleans + 5 Push Press
1 x 4 Hang Squat Cleans + 4 Push Press
1 x 3 Hang Squat Cleans + 3 Push Press
1 x 2 Hang Squat Cleans + 2 Push Press
1 x 1 Hang Squat Cleans + 1 Push Press

WOD

“Jackie”
For Time:
1,000m Row
50 Thrusters (45#/35#)
30 Pull Ups

Tuesday, 10/15/24

WOD

20 Minute AMRAP:
60/48 Calorie Bike
40 Ab Mat Sit Ups
40’ Handstand Walk
30/24 Calorie Bike
30 Ab Mat Sit Ups
30’ Handstand Walk
15/12 Calorie Bike
20 Ab Mat Sit Ups
20’ Handstand Walk
*Max Burpees to Bar in Remaining Time

Monday, 10/14/24

Strength

Every 2 Minutes for 12 Minutes:
6 Deadlifts @75%

WOD

For Time:
27-21-15-9
Calorie Row
Hang Squat Cleans (75#/55#)
*Female Calories: 21-15-12-7

Friday, 10/12/24

Strength

Every 1:45 For 10:30:
4 Deadlifts @75%

WOD

For Time:
40 Push Ups
80 Air Squats
20 Deficit Push Ups (4”/2”)
40 Wall Balls (20#/14#)
20 Deficit Push Ups (4”/2”)
80 Air Squats
40 Push Ups
*20 Minute Time Cap

Thursday, 10/10/24

WOD

5 Rounds:
21/16 Calorie Row
15 Pull Ups
9 Strict Handstand Push Ups
*Rest 1:1