WOD

Programming Week of 230109   Day 1 Monday 230109   A1. 6 weighted single leg step up each leg Rest TOM then A2 A2. 3 Pull-up negatives at :00 :45 nte :05 of negative Rest to 3:00 then back to A1 x 3 Rest an additional 3:00 then B B. AMRAP 18:00 nte 115/75 3 […]

Programming Week of 230102   Day 1 Monday 230102   A. EMOM 8:00 8 Dual DB rows 10 DB seesaw press Rest 2:00 B. EMOM 8:00 5-8 dips :00 :20 :40 Amrap :30 BJSD nte 24” Rest 2:00 C. EMOM 8:00 10 reverse lunge to wallball :30 DB snatch   Day 2 Tuesday 230103  

Programming week of 221226   Day 1 Monday 221226   A. E:30 for 3:00  Varying core holds Rest 3:00 then B B. 5 sets barbells nte 115/75 1:00 3 G2OH + Max meters 1:00 rest Rest 4:00 then C C. 5 sets barbells nte 115/75 1:00 3 squat snatch or 3 squat clean thrusters +

Programming Week of 221219   Day 1 Monday 221219   A1. 5 tempo bench press 31×1 rest TOM then A2 A2. 10 alt db bicep curls, rest TOM then A3 A3. :30 loaded wall sit, rest to 4:00 x 3 *Build intelligently over the 3 sets Rest additional 3:00 then B B. AMRAP 6:00 3:

Programming Week of 221212   Day 1 Monday 221212   A AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10 MU/ 12 C2B/ 15 Pull-ups 35 hrpu 10 alt goblet lunges 50/35   Day 2 Tuesday 221213   A 1 set every 3:00 x 5

Programming Week of 221205   Day 1 Monday 221205 A. 3 Sets 90% effort 6:00 cap 6: 1 pushup + 4 shoulder taps 9 Box jumps nte 24” 12 alt db snatches 50/35 Rest to 10:00 then B B. 3 Sets 90% effort 6:00 cap 12 Deadlifts nte 135/95 9 Wallballs 6 Power cleans  Rest

Programming Week of 221128   Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP 20:00 5 Kettlebell swings 32/24 10 Push press 95/65 15 Calorie row Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM

Programming Week of 22.11.21 Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional 3:00, then BB. AMRAP 12:00 barbell nte 95/6510 deadlifts10 front squats10 bar facing burpees10 pull-ups:30 restImmediately at 12:00 go to CC. 100 ab mat sit-ups for

Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to 4:30 then back to A1 x 2Rest as needed, then BB. For Time… capped @ 15:00Buy-in : 20 bjsd10-9-8-7-6-5-4-3-2-1… t2b1-2-3-4-5-6-7-8-9-10… wall ballsCash-out: 20 kbs (24kg/16kg) Day 2Tuesday 221115 A. AMRAP

Programming Week of 221107 Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158 burpees over barbell Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00 Day