8:00 AMRAP 2-4-6-8-10... DB Snatch DB Step Ups Rest 2 minutes 8:00 AMRAP 2-4-6-8-10... DB Front Squats HSPU
Strength
Friday, April 8th, 2022
Strength
Sumo Deadlifts EMO1.5M 5 x 6 EMOM 3 x4
WOD
Workout Format
5 Rounds for Time 12/9 Assault Cals 8 Burpees
Strength
Thursday, April 7th, 2022
Strength
Thrusters EMO1.5M 5 x 5 EMOM 3 x 4
WOD
Workout Format
Every 2 minutes for 5 Rounds 7 Toes to Bar 10 Strict Press (75/55) Max sit Ups
Strength
Wednesday, April 6th, 2022
Strength
Bench Press EMO1.5M 5 x 6 EMOM 3 x 4
WOD
Workout Format
A. AMRAP 10 20 Double Unders (each round) 3-6-9-12-15… Cleans (115/75) Rest 2 minutes Min 1 – 8 DB Floor Press Min 2 – 6-8 Kipping Pull Ups
Strength
Tuesday, April 5th, 2022
Strength
Bent Over Row 6-8 Super set 6-8 x Tricep Extensions x 5 Max Pull Ups
WOD
Workout Format
15 Minute AMRAP 5 Box Jumps 10 Wall Balls 7 Ring Dips 20 Sit Ups Core Tabata
Strength
Monday, April 4th, 2022
Strength
Front Squats EMO1.5M 5 x 6 3 x 4
WOD
Workout Format
10 min AMRAP x 2 10 DB DB Shoulder to Overhead 20 Single Arm Front Rack Lunges 10 Push Ups (40/25) 5 Minute Rest
Strength
Friday, April 1st, 2022
Strength
Strict Pull Ups Overhead Press Tricep Extensions
WOD
Workout Format
7 Rounds for time 7 Thrusters (75/55) 7 Burpees 7 Pull-ups
Strength
Thursday, March 31st, 2022
Strength
Sumo Deadlifts
WOD
Workout Format
10 Rounds 5 Toes to Bar 6 Kettlebell Swings (70/53) 7 Burpee Box Jumps (24/20)
Strength
Wednesday, March 30th, 2022
Strength
Bench
WOD
Workout Format
500 meter Row 50 Wall Balls 400 meter Row 40 Wall Balls 300 meter Row 30 Wall Balls 200 meter Row 20 Wall Balls (20/14) 100 meter Row 10 Wall Balls
Strength
Tuesday, March 29th, 2022
Strength
Thrusters EMO1.5M 5 x 5 Then EMOM 3 x 3
WOD
Workout Format
50 Double Unders 25 Hang Power Cleans (95/65) 50 Double Unders 30 Push Ups 50 Double Unders 35 Sit Ups
Strength
Monday, March 28th, 2022
Strength
Back Squats EMO1.5M 5 x 5 Immediately into 4 x 3
WOD
Workout Format
For Time 10 man makers 20 DB deadlifts 30 alternating DB snatch 40 single arm overhead walking lunges- 20 each side 50 DB swings (35/25)
Strength
Friday, March 25th, 2022
Strength
Thrusters EMO1.5M 5 x 5 (build to a heavy set of 5) then using last weight immediately go into: EMOM 3 x 3
WOD
Workout Format
800 meter Row 12 Air Squats 12 Burpees 600 meter Row 10 Air Squats 10 Burpees 400 meter Row 8 Air Squats 8 Burpees 200 meter Row *after 200 meter row, go back up!
Strength
Thursday, March 24th, 2022
Strength
Sumo Deadlift EMO1.5M 5 x 5 Then, with above weight EMOM 3 x 3
WOD
Workout Format
For Time: 25-20-15-10-5 Devils Press *In between each rounds 12 Dual DB Deadlifts 9 Dual DB Hang Cleans 6 Dual DB S2OH (50/35) **Start with DT, then move into 25 Devils Press
Strength
Wednesday, March 23rd, 2022
Strength
Bench
WOD
Workout Format
18-15-12-9-6 Wall Balls Sit Ups Push Ups
Strength
Tuesday, March 22nd, 2022
Strength
Back Squat EMO1.5M 6 rounds @ 5 reps - building on each set until unable Then EMOM 3 x 3 at same weight as above last set
WOD
Workout Format
EMOM 16 Min 1 – 5 Box Jump Overs + 5 Toes to Bar Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53) Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35) Min 4 – 50 second Cal Row, Bike (Slow recovery pace) Scale Numbers to Athletes Ability
Strength
Monday, March 21st, 2022
Strength
Back Squat EMO1.5M 6 rounds @ 5 reps - building on each set until unable Then EMOM 3 x 3 at same weight as above last set
WOD
Workout Format
4 Rounds for Time: 30 Double Unders 15/12 Cal Bike 30 Double Unders 15 Front Rack Lunges (75/55) Rest 2 minutes
Strength
Friday, March 18th, 2022
Strength
Push Press 3 Reps @ 80% 3 Reps @ 85% AMRAP @ 90%
WOD
Workout Format
10-20-30-20-10 reps DB Alt Arm Snatch *After each round 10 Burpees 20 Air Squats
Strength
Thursday, March 17th, 2022
Strength
Deadlifts
WOD
Workout Format
TABATA (20 seconds work-10 seconds rest- 8 rounds each movement) Goblet Squats Battle Ropes Toes to Bar/Knee Raise/Active Hang Slam Balls Gorilla Rows (1+1+2) Cals Mod Hollow Farmer Hold
Strength
Wednesday, March 16th, 2022
Strength
Bench Press
WOD
Workout Format
Ladder 10 through to 1 of: Push Press Burpees Rest 2 minutes Then Ladder 10-20-30-40-50 Double Unders Sit Ups Rest 2 minutes Then 2-4-6-8-10-8-6-4-2 Cals Push Ups
Strength
Tuesday, March 15th, 2022
Strength
Cleans 5 sets of 3 reps @ 70% (or add 5-10 lbs from last weeks numbers) EMOM x 6 OH Squats 2 second tempo down, 2 second hold at the bottom x 3
WOD
Workout Format
4 Rounds for Time 15 Wall Balls 15 Pull Ups 15 Wall Balls Rest 2 minutes