Wednesday 4-30-25

 Wednesday 4-30-25

Bench Press

Conditioning:

AMRAP 15

300 Meter Row

30 Double Unders

30 Air Squats

Tuesday 4-29-25

 Tuesday 4-29-25

Conditioning:

EMOM x 6 (Alternating Movements)

15 Toes to Bar

20 Push-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

15 Pull-ups 

10 Box Jump Overs (24/20)

Rest 2:00

EMOM x 6 (Alternating Movements)

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

20 Alternating Single Leg V-ups

Accessory Strength:

Kneeling Landmine Single Arm Press

Kneeling Landmine Rainbows

Monday 4-28-25

 Monday 4-28-25

Back Squats

Conditioning:

On the 2:30 x 5

200 Meter Run

10 Right Arm Kettlebell Swings

10 KB Goblet Lunges

10 Left Arm Kettlebell Swings

KB (70/53)

Saturday 4-26-25

 Saturday 4-26-25

Teams of 2

AMRAP 16

200 Meter WB Run

20 WB Chest Pass to Partner

20 WB Lunges

20 WB Back to Back Pass to Partner

WB(20/14)

Immediately into…

8:00 to build a heavy complex:

Complex:

3 Deadlifts

2 Power Cleans 

1 Front Squat

Friday 4-25-25

 Friday 4-25-25

Bench Press

Conditioning:

AMRAP 15

5-10-15-20…

Wallball (20/14)

Bent Over Barbell Rows (95/65)

Push-ups

Wednesday 4-23-25

 Wednesday 4-23-25

Back Squats

Conditioning:

3 Rounds

Work :30/Rest :30

Echo Bike Calories

Wall Walks

Double Unders

DB Split Squats (50s/35s)

Ski Erg Calories

Hamstring Curls on the Row Erg

Rest 

Tuesday 4-22-25

 Tuesday 4-22-25

Row Conditioning:

300 Meter x 4

Rest 1:00

Conditioning:

AMRAP 7 

10 Right Single Arm DB Burpee to Overhead

10 Lateral Jumps Over DB

10 Left Singe Arm DB Burpee to Overhead

10 Lateral Jumps Over DB

DB (50/35)

Accessory Strength:

Double DB Hammer Curls

Double DB Kickbacks

Monday 4-21-25

 Monday 4-21-25

Deadlifts

Conditioning:

21-15-9

Power Cleans (135/95)

Box Jump Overs (24/20)

Cap 15:00

Saturday 4-19-25

 Saturday 4-19-25

PASSION WOD 

100 Double Unders

800 Meter Barbell Carry(95/65)

100 Burpees

*Modifications will be made available for all fitness levels.

What the workout represents:

• 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— to symbolize Jesus carrying His own cross to His execution site as He took the weight of our sin upon Himself.

• Burpees — to signify Him conquering death by rising again.

While this cannot compare to the torment Jesus experienced, this WOD was done for HIM.

Friday 4-18-25

 Friday 4-18-25

EMOM x 10 (Alternating Movements)

4 Wall Walks

15 KB Cyclists Squats (53/35)

 

Conditioning:

Teams of 2

AMRAP 20

40 KB Around the World

40 KB Goblet Lunges

40 Single Arm KB Suitcase Deadlifts

* Every 4:00, each complete 10 Parallette Shoot Throughs

KB (53/35)

Wednesday 4-16-25

 Wednesday 4-16-25

Deadlifts

Conditioning:

EMOM x 20

Minute 1: 8 Snatches

Minute 2: 8 Overhead Squats

Minute 3: 16 Push-ups

Minute 4: 8 Reverse Front Rack Lunges

Minute 5: 8 Front Squats

BB (115/85)

Tuesday 4-15-25

 Tuesday 4-15-25

Conditioning:

On the 2:00 x 6

30 Double Unders

15 KB High Pulls

15 Kettlebell Swings

KB (53/35)

Skill/Strength Focus:

Accumulate 20-30 Strict Pull-ups 

Cap 4:00

Accumulate 30-40 Toes to Bars

Cap 4:00

Core Tabata:

4 Rounds

Right Side Hip Dips

Left Side Hip Dips

Hollow Hold

Arch Hold

Monday 4-14-25

 Monday 4-14-25

Bench Press

Conditioning:

4 Unbroken Sets

10 DB Box Step Ups into

100 Ft DB Farmers Carry

Rest 1:00-1:30 after each set

Then, rest 2:00.

3 Unbroken Sets

10 DB Box Step Overs into

100 Ft DB Front Rack Carry

Rest 1:00-1:30

DB (50s/35s)

Box (24/20)

Saturday 4-12-25

 Saturday 4-12-25

Teams of 3

AMRAP 24

15 Syncro Plate Press Out Squats (25/15)

100 Ft Single Arm Overhead Plate Carry per person (35/25)

15 Syncro Push-ups

100 Ft Single Arm Overhead Plate Carry per person (35/25)

*Every 4:00, complete 10 Syncro Toes to Bar.

Friday 4-11-25

 Friday 4-11-25

Deadlifts

Conditioning:

AMRAP 4

7 Hang Power Cleans (95/65)

7 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 4

5 Hang Power Cleans (115/85)

5 Lateral Burpees Over the Bar

Rest 2:00

AMRAP 4

3 Hang Power Cleans (135/95)

3 Lateral Burpees Over the Bar

Wednesday 4-9-25

 Wednesday 4-9-25

Back Squats

Conditioning:

EMOM x 20

Minute 1: 15/12 Calorie Row

Minute 2: 20 DB Shoulder to Overhead (50s/35s)

Minute 3: 20 DB Lunges (50s/35s)

Minute 4: 5 Wall Walks

Minute 5: Rest

Tuesday 4-8-25

 Tuesday 4-8-25

Conditioning:

30 Wallballs

30 Wallball Russian Twists

30 Wallball Ground to Overhead

Rest 2:00

20 Wallballs

20 Wallball Russian Twists

20 Wallball Ground to Overhead

Rest 1:00

10 Wallballs

10 Wallball Russian Twists

10 Wallball Ground to Overhead

Cap 18:00

WB (20/14)

Accessory Strength:

Wide Supinated Grip Inverted Row

Kneeling DB Tricep Extensions

Monday 4-7-25

 Monday 4-7-25

Bench Press

Conditioning:

AMRAP 7

28 Double Unders

7 Right Arm KB Overhead Squats

7 Left Arm KB Overhead Squats

KB (35/26)

Accessory Strength:

DB Split Squats

Single Leg Glute Bridges

Wednesday 4-2-25

 Wednesday 4-2-25

Back Squats

Conditioning:

On the 2:00 x 4

5 Strict Pull-ups 

10 Push-ups 

15 Air Squats

Accessory Strength:

Deficit KB Sumo Deadlifts

Banded Glute Bridges

Banded Bird Dogs