Tuesday 7/2/2024

Strength 
Shoulder Press
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-

WOD
"Continental Congress"
For Time:
1-2-3-4-5-6-7-8-9-10
Power Snatch 115#/80#
Burpee over Bar

Tuesday 3/19/2024

Strength 
Deadlift
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

WOD
“They’re Magically Delicious”
3 Rounds For Time:
15 Deadlifts 225#/155#
15 Burpee Over Bar

Saturday 12/23/2023

WOD
“12 DAYS OF COMPTRAIN” 
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar 
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike 

*The workout flows in the same order as the song "12 Days of Christmas": 
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed

Wednesday 09/27/2023

Strength
Build to a heavy Squat Clean + Push Jerk
(10-12 min)

* rest as needed between lifts *

WOD
"Potatoes Au Gratin"
3 sets:
5:00 AMRAP
8 Overhead Squats 95#/65#
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-