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.