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”.
Thursday 5/18/23
Strength
Deadlift
Take 18:00 minutes to Work up to a 1RM Deadlift
Conditioning
For Time
15 Strict Handstand Push-Ups
20 Deadlifts
10 Strict Handstand Push-Ups
20 Deadlifts
15 Ring Dips
20 Deadlifts
10 Ring Dips
20 Deadlifts
Load: 135/95lb
Time Domain: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Wednesday 5/16/23
Conditioning
4 Sets
2:00 AMRAP
18/13 Cal Echo Bike
Max Power Cleans in Remaining Time
Set 1: 135/95lb
Set 2: 155/105lb
Set 3: 185/125lb
Set 4: 205/135lb
Rest 1:00 minute between sets
Tuesday 5/15/23
Gymnastics
10:00 EMOM
1 Weighted Strict Pull-Up
Conditioning
For Time:
1500/1250m Row
Into:
10 Rounds
100ft Farmers Carry (70/53lb x 2)
10 Pull-Ups
Time Domain: 15:00-20:00
Time Cap: 22 minutes
Monday 5/15/23
Strength
Back Squat
Take 12:00 to Build to a Heavy 4 rep Back Squat
“Challenge WOD Re Test!”
For Time- 20 Cap
30 Box Jumps (24/20 in)
30 Push Ups
30 Kettlebell Swings
30 Walking Lunge Steps
30 Straight Leg Sit Up
30 Push Presses (45/35 lb)
30 Back Squats (45/35)
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double Unders
*Use same weight and Modifications from 6 Weeks ago!
Sunday 5/14/23
Conditioning
Every 4:00 minutes for 16:00 minutes
30 Running Single Unders
10 Dual Dumbbell Burpee Power Clean
20 Double Unders
10 Dual Dumbbell Thrusters
Load: 50/35lb
Saturday 5/13/23
“Legally Blonde”
Partner Day!!!! 👬 👫👭
For Time
60 Power Snatch 115/75lb
2000/1700m Row
60 Dual Dumbbell Step-Overs 35/25lb, 24/20”
2000/1700m Bikerg
Starting with and Every 90 seconds, perform:
5 Synchro burpees
*Partition work as desired
Time Domain: 18:00-25:00
Time Cap: 27 min
Friday 5/12/23
“Bend and Snap”
4 Rounds for Time
200m Run
10 Pull-Ups
15 Push-Ups
40 Air Squats
15 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 minutes between intervals
Time Domain: 4:00-6:00 minutes / set
Time Cap: 7:00/Set
Total Time Domain: 25:00-34:00
Total Time Cap: 34:00
Thursday 5/11/23
“Delta Nu”
AMRAP 14
1 Wall Walk
2 Push Press 115/85
3 Straight leg sit ups
30 double Unders
Every completed round- Add
1 rep to each movement, Double Unders stay the same
Wednesday 5/10/23
“Bruiser”
2 Rounds For Time:
25/20 Calorie Row
30 Alternating Dumbbell Snatches 50/35lb
20/14 Calorie Echo Bike
50ft Dual Kettlebell Front Rack Walking Lunges 53/35lb
Time Domain: 9:00-13:00
Time Cap: 15 minutes
Tuesday 5/9/23
Skill
Spend 10:00-15:00 minutes practicing Rope Climbs and Toe to Bar
Progressions:
Rope Climbs
Toe to Bar
“Ammonium Thioglycolate”
4:00 AMRAP
3/2 Rope Climbs
200m Run
15 Toe to Bar
-Max Line Facing Burpees in Remaining Time
1:00 Rest between sets
Continue until 100 Reps
Time Domain: 14:00-24:00
Time Cap: 29:00