Saturday 4-27-24

 Saturday 4-27-24

Teams of 2

AMRAP 12

80 Double Unders

40 KB Suitcase Deadlifts (70/53)

4 Laps Sandbag Carry (WTBD)

Rest 2:00

AMRAP 12

40 Calorie Row 

40 Russian Kettlebell Swings (70/53)

4 Laps Sandbag Carry (WTBD)

Friday 4-26-24

 Friday 4-26-24

Complex 

Hang Power Clean + Hang Clean + Jerk

Conditioning:

3 Rounds

200 Meter Run

20 Alternating DB Snatches

20 Single Arm Overhead Lunges

DB(50/35)

Cap 15:00

Wednesday 4-24-24

 Wednesday 4-24-24

Pull-ups 

Toes to Bar

Conditioning:

5-4-3-2-1

Wall Walks

25-20-15-10-5

Box Jump Overs (24/20)

Cap 20:00

Tuesday 4-23-24

 Tuesday 4-23-24

Strict Press 

Push Press

Conditioning:

AMRAP 10

100 Meter Run

10 Hand Release Push-ups 

10 Air Squats 

Accumulate 4:00 Side Plank

Monday 4-22-24

 Monday 4-22-24

Tempo Front Squats

Conditioning:

On the 2:00 x 5

35 Double Unders

15 Kettlebell Swings (53/35)

Saturday 4-20-24

 Saturday 4-20-24

Teams of 2

4 Rounds for Max Reps

2:00 Calories (Ski/Bike/Row)

1:00 Toes to Bar

1:00 Burpees

1:00 Double DB Deadlifts (50s/35s)

1:00 Rest

Friday 4-19-24

 Friday 4-19-24

1RM Strict Press

Conditioning:

On a 15:00 clock…

Buy In: 40 Shuttle Runs

AMRAP 

10 Single Arm 1 KB Overhead Squats (53/35)

10 Single Arm 2 KB Overhead Squats (53/35)

20 KB High Pulls (53/35)

Wednesday 4-17-24

 Wednesday 4-17-24

Teams of 2

AMRAP 20

10 Hand-Release Push-ups 

20 Wallball Sit-ups (20/14)

30 Wallballs(20/14)

40 Lateral Jumps over Parallette 

Core Tabata:

4 Rounds

Hollow Flutter Kicks

Right Side Hip Dips

Left Side Hip Dips

Plank Lateral Walks

Tuesday 4-16-24

 Tuesday 4-16-24

Conditioning:

AMRAP 15

30 Double Unders

30 Box Step Ups (24/20)

30 Air Squats to Target

30 V-ups

Accessory Strength:

4 Sets

5 Bottoms Up KB Press/Side

50 Ft Bottoms Up KB Carry/Side

10 KB Windmills/Side

Monday 4-15-24

 Monday 4-15-24

Power Cleans & Jerks

Conditioning:

0:00-9:00

21-15-9

Clean and Jerks (135/95)

Chest to Bar Pull-ups 

9:00-15:00

Establish 3RM Deadlift

Saturday 4-13-24

 Saturday 4-13-24

Teams of 2

AMRAP 25

4 Laps Plate Farmers Carry (45s/25s)

40 Overhead Plate Lunges (45/25)

40 Lateral Plate Toe Tap Overs (45s/25s)

40 Plank Plate Walk Overs (45s/25s)

*Every 5:00, both complete 5 Burpees.

Friday 4-12-24

 Friday 4-12-24

Snatch

Conditioning:

AMRAP 3

9 Overhead Squats (95/65)

9 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

6 Overhead Squats (115/85)

6 Lateral Burpees Over the Bar

Rest 1:30

AMRAP 3

3 Overhead Squats (135/95)

3 Lateral Burpees Over the Bar

Wednesday 4-10-24

 Wednesday 4-10-24

Front Squats

Conditioning:

AMRAP 15

21 Calorie Row 

15 DB Deadlifts 

9 DB Shoulder to Overhead 

DB (50s/35s)

Tuesday 4-9-24

 Tuesday 4-9-24

Conditioning:

3 Sets

Work 1:00/Rest :30

-Rope Climbs 

-Bottom of Overhead Squat Hold (55/35)

-Ski Erg Calories 

-Single Arm Plank Hold

-Toes to Bar

-Sandbag Carry (100/75)

-Assault Bike Calories

* Rest 2:00 between Sets

* Score is total reps

*  :10 = 1 Rep

Monday 4-8-24

 Monday 4-8-24

Strict Press

Conditioning:

10 Sumo Deadlift High Pulls

10 Front Rack Reverse Lunges 

20 Sumo Deadlift High Pulls

20 Front Rack Reverse Lunges 

10 Sumo Deadlift High Pulls

10 Front Rack Reverse Lunges 

BB (95/65)

Cap 7:00

Accessory Strength:

4 Sets

:30 Hollow Hold

:30 Arch Hold

:30 Handstand Hold

Saturday 4-5-24

 Saturday 4-5-24

Teams of 3

150-120-90-60-30

Crossover Single Unders

Push-up to Parallette Shoot Throughs

Overhead Plate Sit-ups (25/15)

Cap 24:00

Friday 4-5-24

 Friday 4-5-24

Front Squats

Conditioning:

On the 3:00 x 5

4 Shuttle Runs

8 Kettlebell Swings (53/35)

12 Single Arm Front Rack KB Lunges (6/Side)

Wednesday 4-3-24

 Wednesday 4-3-24

Conditioning:

AMRAP 7

3 Toes to Bar

3 Handstand Push-ups 

3 Wallballs (20/14)

Rest 3:00

AMRAP 7

3 Pull-ups 

3 Hand Release Push-ups

3 Pistols Leg 1

3 Pistols Leg 2

*Add 3 reps to all movements each round until time expires (3, 6, 9, 12…and so on)

Accessory Strength:

Accumulate

50-75 Tuck Ups

50-75 Hamstring Curls on Low Box

Tuesday 4-2-24

 Tuesday 4-2-24

Strict Press

Conditioning:

AMRAP 15

30 Calorie Row

20 Alternating DB Snatches (50/35)

10 DB Box Step Ups (50/35)(24/20)

Monday 4-1-24

 Monday 4-1-24

Cleans

Conditioning:

AMRAP 3

4 Cleans (95/65)

20 Double Unders 

Rest 1:30

AMRAP 3

3 Cleans (115/85)

20 Double Unders 

Rest 1:30

AMRAP 3

2 Cleans (135/105)

20 Double Unders 

Rest 1:30

AMRAP 3

1 Clean (155/125)

20 Double Unders

Saturday 3-30-24

 Saturday 3-30-24

PASSION WOD

100 Double Unders

800M Barbell Carry (95#/65#)

100 Burpees

Each movement holds significant meaning:

Double Unders — to remind us of the lashings He received by a whip with shards of bone and metal that ripped His back.

Barbell Carry/Back Rack Stepping Lunges — to symbolize Jesus carrying His own crossbar to His execution site as He took the weight of our sin upon Himself. 

Burpees — to signify Him conquering death by rising again.

Every year, as part of our observance of Easter, we take a moment to reflect on the pain and suffering Jesus experienced when He laid down His life in an act of sacrificial love for the human race. ♥️

Friday 2-29-24

 Friday 2-29-24

Strict Press

Conditioning:

EMOM x 4

5-8 Strict Pull-ups

Rest 1:00

EMOM x 4

3-5 Wall Walks

Rest 1:00

EMOM x 4

12-15 Wallballs (20/14)

Rest 1:00

EMOM x 4

15-20 V-ups

Wednesday 3-27-24

 Wednesday 3-27-24

Front Squats

Conditioning:

In 20:00 complete:

21-15-9

Double DB Box Step Overs (50s/35s)(24/20)

DB Clean and Jerks Arm 1 (50/35)

DB Clean and Jerks Arm 2 (50/35)

Then, the remaining time:

Max Calorie Row/Bike

Tuesday 3-26-24

 Tuesday 3-26-24

Muscle Snatch & Hang Power Snatch

Conditioning:

On the 3:00 x 5

10 Deadlifts @ 65% of 1RM

10 Hand Release Push-ups 

10 Alternating Pistols

Monday 3-25-24

 Monday 3-25-24

KEILA’S 50th BIRTHDAY WOD!

AMRAP 25

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Hang Power Cleans (95/65)

50 Lateral Burpees Over the Bar

50 Shoulder to Overhead (95/65)

*Every 3:00, complete 3 Strict Pull-Ups

*Workout can be done in Teams of 2 or Indy 

Saturday 3-23-24

 Saturday 3-23-24

Teams of 2

AMRAP 24

6 Rope Climbs

30/20 Cal Bike or 40/30 Calorie Row

24 Box Jumps (24/20)

Friday 3-22-24

 Friday 3-22-24

Conditioning:

AMRAP 15

80 Ft Dumbbell Farmers Carry Walking Lunges

12 Handstand Push-ups 

12 Toes to Bar

80 Ft Dumbbell Overhead Walking

DB (50s/35s)

Accessory Strength:

3-4 Sets

12 Tall Kneeling DB Crush Grip Bicep Curls

12 Tall Kneeling DB Tricep Extensions 

12 Banded Lat Pulldowns in Hollow Hold on Floor

Wednesday 3-20-24

 Wednesday 3-20-24

Teams of 2

AMRAP 20

20 Burpees Over the Plate

30 Plate Ground to Overhead

40 Plate Squat Press Outs

50 Plate Toe Taps

Plate (25/15)

Tabata Core Blast!

4 Rounds

Hollow Hold

Arch Hold

Tuck Ups

Plank

Tuesday 3-19-24

 Tuesday 3-19-24

Skill Session:

Handstand Walk or 

Pull-Ups

Conditioning:

On the 3:00 x 5

15/12 Calorie Row 

12 Wallballs (20/14)

12 Sit-ups

Monday 3-18-24

 Monday 3-18-24

Front Squats

Conditioning:

AMRAP 5 

35 Double Unders 

7 DB Deadlifts

5 DB Push Press

Rest 2:00

AMRAP 5

35 Double Unders 

7 DB Front Squats

5 Push Press

DB (50s/35s)

Saturday 2-16-24

 Saturday 2-16-24

Teams of 2 

AMRAP 20

50 Calorie Row 

40 Lunges

30 Lateral Jumps Over Parallette

20 Burpees

Friday 3-15-24

 Friday 3-15-24

24.3

5 Rounds

10 Thrusters (95/65)

10 Chest to Bar Pull-ups

Rest 1 minute, then:

5 Rounds

7 Thrusters (135/95)

7 Bar Muscle-ups

Time cap: 15 minutes

Wednesday 3-13-24

 Wednesday 3-13-24

Conditioning:

AMRAP 15

300 Meter Row

3 Wall Walks

12 KB Goblet Lunges (53/35)

Accessory Strength:

3 Sets

15 DB Pullovers

15 Double DB Floor Press

1:00 Plank

Tuesday 3-12-24

 Tuesday 3-12-24

Conditioning:

EMOM x 16

Min 1: 15 Wallballs (20/14)

Min 2: Max Shuttle Runs

Min 3: 12 Toes to Bar

Min 4:  Max Shuttle Runs

Core Blast:

3-4 Sets

20 KB Russian Twists

20 Plank Over KB

100 Ft/ Side KB Waiter’s Carry

KB (53/35)

Monday 3-11-24

 Monday 3-11-24

Cleans

Conditioning:

9-6-3-6-9

Thrusters (95/65)

Chest to Bar Pull-ups 

Cap 8:00

Immediately into 5:00 to find a heavy complex.

Complex =

1 Deadlift

1 Squat Clean

1 Shoulder to Overhead

Saturday 3-9-24

 Saturday 3-9-24

Teams of 2

AMRAP 7

7 Pull-ups 

7 Double DB Shoulder to Overhead (50s/35s)

7 DB Box Step Ups (50/35)(24/20)

Rest 3:00

AMRAP 7

7 Toes to Bar

7 Double DB Shoulder to Overhead (50s/35s)

7 DB Box Step Overs (50/35)(24/20)

Rest 3:00

AMRAP 7

7 Double DB Bent Over Rows (50s/35s)

7 Double DB Shoulder to Overhead (50s/35s)

7 DB Goblet Squats (50/35)

Friday 3-8-24

 Friday 3-8-24

24.2

AMRAP 20

300 Meter Row

10 Deadlifts (185/125)

50 Double Unders

Wednesday 3-6-24

 Wednesday 3-6-24

Conditioning:

On the 3:30 x 4

21/15 Calorie Row

12 Air Squats

9 Kickouts

6 Lunges

Accessory Strength:

4 Sets

10/Side KB Windmills

10/Side Half Kneeling KB Waiter’s Press

Tuesday 3-5-24

 Tuesday 3-5-24

Conditioning:

3 Rounds

9 Pull-ups 

6 Box Jumps (24/20)

3 Push-ups 

3 Rounds

3 Burpees

6 Box Jump-Overs (24/20)

9 V-ups

Cap 10:00

Rest 4:00

AMRAP 8

12 Shuttle Runs

10 Sit-ups 

6 Shuttle Runs

10 Sit-ups

Monday 3-4-24

 Monday 3-4-24

Strict Press

Push Press

Split Jerk

Conditioning:

AMRAP 8

24 Crossovers

6 Front Squats

4 Shoulder to Overhead

BB(95/65)

Saturday 3-2-24

 Saturday 3-2-24

💙💙💙

John’s Memorial WOD

3 Rounds for Time

1 Winter Bear Complex(115/75)

21 Burpee Box Jump Overs (24/20)

1 Winter Bear Complex =

3 Sets of:

1 Power Clean

1 Front Squat

1 Deadlift 

1 Hang Power Clean

1 Push Jerk

*All 3 sets are meant to be unbroken. Don’t let go of the barbell.

Friday 3-1-24

 Friday 3-1-24

24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Time cap: 15 minutes

DB (50/35)

Wednesday 2-28-24

 Wednesday 2-28-24

Conditioning:

3 Rounds

Work :40/ Rest :20

* 5 Pull-Ups + 5 Toes to Bar

* Bike Calories 

* 10-15 DB Clean and Jerks (50s/35s)

* Ski Calories

* 10-15 Wallballs (20/14)

* Shuttle Runs

* Rest

Tuesday 2-27-24

 Tuesday 2-27-24

Jump Rope Technique 

Conditioning:

40 Calorie Row 

10 Box Jump Overs

30 Calorie Row 

10 Box Jump Overs

20 Calorie Row 

10 Box Jump Overs

10 Calorie Row 

10 Box Jump Overs

Box(24/20)

Monday 2-26-24

 Monday 2-26-24

Muscle Snatch

Snatch Balance

Conditioning:

AMRAP 6

3-6-9-12 and so on

Power Snatches

Overhead Squats 

BB(95/65)

Saturday 2-24-24

 Saturday 2-24-24

Teams of 3-5

4 Rounds

6 Sandbag Cleans (100/75)

8 Toes to Bar 

10 KB Goblet Reverse Lunges (53/35)

12 Kettlebell Swings (53/35)

14 KB Goblet Squats (53/35)

Friday 2-23-24

 Friday 2-23-24

Conditioning:

AMRAP 12

20 Power Cleans (95/65)

15 Shoulder to Overhead (95/65)

10 Bar Facing Burpees

Immediately into…

5:00 to establish a heavy Clean and Jerk

Wednesday 2-21-24

 Wednesday 2-21-24

Conditioning:

EMOM X 20

Minute 1: 7 Squat Cleans (105/85)

Minute 2: 4 Wall Walks

Minute 3: 15 Wallballs (20/14)

Minute 4: 7 Power Snatches (105/85)

Minute 5: Rest

Recovery:

4 Rounds

1:30 Jog/Bike/Row

1:30 Stretch

Tuesday 2-20-24

 Tuesday 2-20-24

On the 1:30 x 3

15 Box Jumps (20/24)

10 Push-ups

Rest 2:00

On the 1:30 x 3

15 Box Jump Overs (24/20)

10 V-Ups

Rest 2:00

On the 1:30 x 3

15 Burpee Box Jump Overs (24/20)

Accessory Strength:

3 Sets

100 Ft/each  Single Arm KB Bottoms Up Carry

10/each Half Kneeling Banded Single Arm Rows

10/each Half Kneeling Banded Single Arm Press

Monday 2-19-24

 Monday 2-19-24

Conditioning:

3 Rounds

15/12 Calorie Row 

10 Alternating DB Snatches (50/35)

8 Chest to Bar Pull-ups 

Into…

3 Rounds

8 Toes to Bar

10 Alternating DB Snatches (50/35)

15/12 Calorie Row 

Skill Focus:

Bar Muscle Up/Progressions 

Lat Strength

Saturday 2-17-24

 Saturday 2-17-24

In Memory of Sadie Jane Huffer

“SADIE JANE”

AMRAP 23:00

16 SHUTTLE RUNS (25FT*)

9 BAR FACING BURPEES

3 POWER CLEANS
COMP (185/125)


RX (155/105)


SCALED (135/95)

* EACH 25’ LINE TOUCH IS 1 REP

* **16, 9, 3***

23 - YEAR 2023

16 - BIRTHDAY DAY

9 - SOFTBALL JERSEY

3 - TRINITY, KIDS, SISTERS 

POWER CLEANS- LOVED EM’

BURPEES- DISLIKED EM’

SHUTTLE RUNS-TRIBUTE TO HER RUNNING & TRIATHLON INVOLVEMENT AND HER HUSBAND WHO IS A TRACK COACH

All are welcome. Please reserve your spot on the MindBody fitness app prior to arrival. There will be a potluck style brunch immediately after the workout.😊

#crossfit #sadiejane #crossfitcommunity #crossfitanchorage

Friday 2-16-24

 Friday 2-16-14

Conditioning:

100 Double Unders 

75 Air Squats

50 Sit-ups 

25 Hand Released Push-ups 

50 Sit-ups 

75 Air Squats 

100 Double Unders

Cap 20:00

Recovery:

3 Rounds

1:00 Ski, Jog, Row, Bike

1:00 Plank

Wednesday 2-14-24

 Wednesday 2-14-24

Teams of 2

AMRAP 20

30 Calorie Row 

160 Ft. Farmers Carry

30 Calorie Row

160 Ft. Overhead Carry

30 Ft. Farmers Hold Walking Lunges 

DB(50s/35s)

Accessory:

Accumulate

30 Chest to Bar Pull-ups 

60 V-ups

Tuesday 2-13-24

 Tuesday 2-13-24

Snatch Complex

Conditioning:

AMRAP 4

7 Power Snatches (95/65)

14 Lateral Jumps Over Barbell

Rest 2:00

AMRAP 4

7 Shoulder to Overhead (115/85)

21 Double Unders

Rest 2:00

AMRAP 4 

7 Front Squats (135/95)

28 Speed Steps

Monday 2-12-24

 Monday 2-12-24

23.1

AMRAP 14

60 Calorie Row 

50 Toes to Bar 

40 Wallballs (20/14)

30 Cleans

20 Muscle Ups

Rest 4:00

Take 6:00 to find a heavy complex.

Complex:

1 Clean + 1 Front Squat + 1 Shoulder to Overhead

Saturday 2-10-24

 Saturday 2-10-24

Teams of 2

AMRAP 24

6 Wall Walks

240 Ft Double Kettlebell Front Rack Carry

36 Double Kettlebell Deadlifts 

*Every 3:00, both complete 12 Air Squats

KB (53s/35s)

Friday 2-9-24

 Friday 2-9-24

Conditioning:

17.5

10 Rounds

9 Thrusters (95/65)

35 Double Unders

Skill Work:

Bar Muscle Up Progressions

Or

Pulling Strength

Wednesday 2-7-24

 Wednesday 2-7-24

Front Squats & Back Squats

Conditioning:

On the 2:00 x 6

24 Cross Overs

7 Burpee Pull-ups

Tuesday 2-6-24

 Tuesday 2-6-24

Conditioning:

4 Rounds

Work :30/Rest :30

Double DB Box Step Overs (50s/35s) (24/20)

Double DB Deadlifts (50s/35s)

Double DB Clean and Jerks (50s/35s)

Alternating DB Snatches (50/35)

*Score is Total Reps

Recovery:

3 Rounds

1:00 Jog, Row, Bike, or Ski

1:00 Plank

Monday 2-5-24

 Monday 2-5-24

Push Press & Split Jerk

Conditioning:

AMRAP 7

10 Toes to Bar

10 Box Jump Overs (24/20)

10 Wallballs (20/14)

Saturday 2-3-24

 Saturday 2-3-24

Teams of 2

3 Rounds

Work 7:00/Rest 1:00

But In: 50 Calorie Row 

AMRAP 

6 Handstand Push-ups 

8 Alternating Pistols

10 Sit-ups

Friday 2-2-24

 Friday 2-2-24

Conditioning:

18.2 & 18.2A

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50s/35s)

Bar Facing Burpees

Immediately into Max Clean

Cap 12:00

Tabata Core Blast:

4 Rounds

V-ups

Flutter Kicks

L-Sit on Parallettes

Wednesday 1-31-24

 Wednesday 1-31-24

Push Press & Split Jerks

Conditioning:

On the 4:00 x 4

500 Meter Row

12 Burpee Box Jump Overs (24/20)

Tuesday 1-30-24

 Tuesday 1-30-24

Conditioning:

AMRAP 20 

40 Ft Handstand Walk

40 DB Overhead Walking Lunges (50s/35s)

10 Shuttle Runs

Accessory Strength:

20/Side Single Arm Banded Lat Pull Downs

20 DB Pull Overs

10/Side KB Windmills

Monday 1-29-24

 Monday 1-29-24

Front Squats

Conditioning:

15-12-9-6-3

DB Thrusters (50s/35s)

Burpee Pull-Ups

Cap 12:00

Skill Work:

Bar Muscle Ups

Toes to Bar

Saturday 1-27-24

 Saturday 1-27-24

Teams of 2

AMRAP 20

160 Ft. Single Arm Overhead Walk

40 Single Arm Russian Kettlebell Swings 

40 Kettlebell Box Step-Ups

KB (53/35)

Box (24/20)

Friday 1-26-24

 Friday 1-26-24

Conditioning:

16.4

AMRAP 13

55 Deadlifts (225/155)

55 Wallballs (20/14)

55 Calorie Row

55 Handstand Push-ups 

Accessory Strength:

3 Sets

:30 Hollow Hang

:30 Tuck Hang

:30 Arch Hang

*Rest :30-:60 after each hang

Wednesday 1-24-24

 Wednesday 1-24-24

Front Squats

Conditioning:

5 Rounds

Work :30/Rest :30

Max Toes to Bar

Max Push-ups

Max V-Ups

Max Alternating Pistols

Tuesday 1-23:24

 Tuesday 1-23-24

Power Snatches

Conditioning:

AMRAP 7

10 Power Snatches (75/55)

3 Chest to Bar Pull-ups

Monday 1-22-24

 Monday 1-22-24

Push Press and Spit Jerks

Conditioning:

AMRAP 10

Wallballs (20/14)

10-20-30-40 and so on

Wall Walks

1-2-3-4 and so on

Friday 1-19-24

 Friday 1-19-24

Teams of 2

AMRAP 18

120 Ft DB Farmers Carry

30 DB Shoulder to Overhead

30 DB Box Step Ups

*Every 3:00, both complete 10 Kickouts

DB (50s/35s)

+ FRIDAY FINISHER😃

Wednesday 1-17-24

 Wednesday 1-17-24

Conditioning:

On the 2:00 x 5

30 Speed Steps

10 Right Arm Kettlebell Swings

10 Left Arm Kettlebell Swings

10 KB Goblet Squats

KB( 53/35)

Accessory Strength:

3 Sets

100 Ft KB Crossbody Carry (50 ft/side)

20 Plank Over KB

20 V-ups

Tuesday 1-16-24

 Tuesday 1-16-24

Conditioning:

18-15-12-9-6

Row Calories 

Double DB Deadlifts (50s/35s)

Alternating Hang DB Snatches (50/35)

Cap 15:00

Accessory Strength:

3 Sets

12 Double DB Bench Press

12 Double DB Bent over Rows

12 Double DB L-Sit Press

Monday 1-15-24

 Monday 1-15-24

Conditioning:

AMRAP 6

12 WB Thrusters 

12 WB Russian Twists

Rest 2:00

AMRAP 6

12 WB Lunges

12 WB Sit-ups 

WB (20/14)

Accessory Strength:

3-4 Sets

10 Alternating Archer Rows

:20 Hollow Hold on top of Rings

10 Ring Dips

Wednesday 1-10-24

 Wednesday 1-10-24

Teams of 2

AMRAP 20

30 Calorie Row

40 Wallballs (20/14)

50 Box Jumps (24/20)

60 Alternating DB Snatches (50/35)

Take 15:00 to work on mobility or skill.

Tuesday 1-9-24

 Tuesday 1-9-24

Conditioning:

3 Rounds

Work :90/Rest :30

- Handstand Walk

- Echo Bike

- Pull-Ups

- Ski Erg

- Toes to Bar

- Rest

Monday 1-8-24

 Monday 1-8-24

Conditioning:

15-12-9

DB Thrusters

Burpees Over Dumbbells

Into..

9-12-15

DB Front Squats

Burpees

DB(50s/35s)

Accessory Strength:

4-5 Sets

1 Wall Walk + :15 Handstand Hold

15 Banded Kneeling Hip Thrust

15 Banded Glute Bridge Abductions

Saturday 1-6-24

 Saturday 1-6-24

Teams of 2

AMRAP 10

15/10 Calorie Row 

5 Hang Power Snatches

5 Overhead Squats 

Rest 2:00

AMRAP 10

5 Hang Power Cleans 

5 Strict Press

BB (75/55)

Friday 1-5-24

 Friday 1-5-24

Conditioning:

EMOM x 3

7 Clean and Jerks

Rest 1:00

EMOM x 3

7 Back Squats

Rest 1:00

EMOM x 3

7 Push Jerks

Rest 1:00

EMOM x 3

7 Front Squats

BB (135/95)

Skill Accessory:

Accumulate 

30 Toes to Bar

60 Foot Handstand Walk

Wednesday 1-3-24

 Wednesday 1-3-24

On the 2:00 x 5

2 Hang Cleans + 1 Clean

Rest 1:00

On the 1:00 x 5

2 Clean Pulls

Conditioning:

AMRAP 15

30 Double Unders 

10 Shoulder to Overhead (135/95)

10 Deadlifts (135/95)

Tuesday 1-2-24

 Tuesday 1-2-24

Conditioning:

5-10-15-10-5

Shuttle Runs

Burpee Pull Ups

Cap 15:00

Accessory Strength:

3 Sets

15 Double DB Lateral Raises 

15 Double DB Seated Press

15 Double DB Floor Press