WOD
Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.
Friday 4/5/24
Conditioning
3 Sets for Total Reps:
1 Minute Bar Facing Burpee
1 Minute Deadlift
1 Minute Toes to Bar
1 Minute Shoulder to Overhead
1 Minute Calorie Echo BIke
1 Minute Rest
Barbell: 155/105 (70/48 kg)
Score = Reps / Set
Thursday 4/4/24
Olympic Lifting
EMOM 8
Muscle Clean + Hang Power Clean
@40%+, increasing loads
Conditioning
For Time
3-6-9
Hang Power Clean 155/105lb, 70/48jkg
Box Jump Overs 24/20”
Rest 2:00 minutes
6-9-12
Hang Power Clean 135/95lb, 61/43kg
Box Jump Overs 24/20”
Rest 2:00 minutes
9-12-15
Hang Power Clean 115/75lb, 52/34kg
Box Jump Overs 24/20”
Time Domain: 9:00-12:00 minutes
Time Cap: 15:00 minutes
Wednesday 4/3/24
Strength
Thrusters
Every 2:00, 6 Sets
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%
*From the Rack
Conditioning
Every 2:00 minutes, 8 Sets
10 Handstand Push-Ups
50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb, 22.5/15kg
10 Pull-Ups
Tuesday 4/2/24
Skills
On a 12:00 running clock, work on double unders with coach
If you have double unders, on a 12:00 running clock complete:
3-4 Sets
45 seconds/side standing Pallof Press
12/12 single leg dumbbell glute bridges
12/12 single leg calf raises (weighted or unweighted)
:30 Flutter Kicks
Conditioning
4 Rounds For Time
400m Row
40 Double Unders
800m C2
2 Minute Rest Between Rounds
Time Domain: Men: 20:00-25:00, Women: 21:00-26:00
Time Cap: 30:00 minutes
Monday 4/1/24
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%
Percentage is based on your 1-rep max Deadlift
Conditioning
For Time:
5-10-15-20
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups
Rest 1:00 minute
20-15-10-5
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups
Time Domain: 7:00-11:00 minutes
Time Cap:12:00 minutes
Saturday 3/30/24
Sarah Mullins MotM Partner Workout!!! 👫👭👬
10 Wall walks
20 Reverse DB Goblet Lunges
30 Single Arm Devil’s Presses
40 DB Goblet Squats
50 Handstand Push-ups
60 Sit-ups
70 (M)/63 (M/F)/56 (F/F) Cal Echo Bike
60 Sit-ups
50 Handstand Push-ups
40 DB Goblet Squats
30 Single Arm Devil’s Presses
20 Reverse DB Goblet Lunges
10 Wall Walks
Suggested weight: 50/35
Time Domain: 30:00 – 34:00
Time Cap: 37:00
Friday 3/29/24
Olympic Lifting
10:00 minute EMOM
1 Power Clean
Start @ 60% of 1RM and increase to heavy for the day
Conditioning
For Time:
10 Ring Muscle Ups
30 Power Cleans 135/95lb, (61/43kg)
50 Box Jump Overs 24/20’’
70 Deadlifts 135/95lb, (61/43lb)
90 Double Unders
Time Domain: 12:00-16:00 minutes
Time Cap: 20 minutes
Thursday 3/28/24
Strength
Back Squat
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Back Squat
Conditioning
7:00 minute AMRAP
5-10-15-20…
Wall Balls 20/14lb, (9/6kg), 10/9ft
Push-Ups
Wednesday 3/27/24
Conditioning
3 Rounds
800m C2 Bike
30 Toe to Bar
800m C2 Bike
6-5-4 Rope Climbs
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes
Tuesday 3/26/24
Strength
Bench Press
Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Bench Press
Conditioning
14:00 minute AMRAP
2,000m/1800m Row Buy-In
-directly into-
10-20-30… Alternating DB Snatch, 70/50lb, 32/22.5kg
15 Burpee Box Jump Overs, 24”/20”
Score: Total Reps after Buy-In