• Saturday, 09.24.22

    Team

    Amrap 13

    40/32 cal c2 bike

    30 t2b

    20 deadlifts 225/153

    Rest 2-3

    2 rds

    300m farmers carry 70/53’s

    600m sandbag run(both partners, can exchange bag whenever choose)

    9 rope climbs

  • Friday, 09.23.22

    A1. Landmine Press x 8-10 each side @31X1

    A2. Standing box jumps x 3

    X 5 supersets

    B. 30-20-10

    Db box step ups 50/35’s

    Cal row

    75-50-25’ hs walk

    ////

    Optional qualifier wod

    For Time
    1000m Row (score)
    Immediately into…
    20 Devils Press
    5 Wall Walks
    40 Box Jump Overs
    5 Wall Walks
    80 Wallballs (10ft)
    5 Wall Walks
    40 Box Jump Overs
    5 Wall Walks
    20 Devils Press
    Time Cap: 22 Minutes

  • Thursday, 09.22.22

    Team Thursday

    A. Ski / Row

    6 min max cal ski

    Rest 1 min

    6 min max cal row

    **larger classes, half teams start row

    Rest 2 min

    B. Synchro 21-15-9

    Alt Db snatch 50/35

    Burpees over DB

    **6 min. Cap

    Rest 1 min

    C. Afap

    25 wall walks

    50 synchro alt wb abmat sit-ups

    100 db front rack lunges 50/35’s

    200 DU

  • Wed, 09.21.22
    #WLW

    Warmup: Aerobic piece to start

    A. Snatch (variations) to single

    + 3 x 2 drop sets

    ***see whiteboard

    B. Options

    Jerk from Rack

    Clean

    Clean & Jerk

    + 3 x 2 drop sets

    **variations on whiteboard.

    Options discussed whiteboard.

  • Tuesday, 09.20.22

    A. 200m Rows x 8-10; rest :45-1 min

    **larger classes – partner up for 1:1 alt

    ***power output is big focus

    B. Emom x 15–18

    Min 1: 100m shuttle run (weighted encouraged)

    Min 2: 10-15 t2b

    Min 3: 5-7 heavier db devils press (than typical workout weights)

    **push pace on minutes with a work:rest ratio favoring the rest

  • Monday, 09.19.22
    Final Day for those doing Wodapalooza qualifiers. Laser focus!

    A. Back Squat – 4RM @42X1

    B. AMRAP 7

    14 bbjo 24/20 (lateral)

    21 wall balls