Monday 08/28/2023

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Strength 1
Snatch + Overhead Squat 5x2
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *

Strength 2
Snatch Balance 3x3
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)

- Rest as needed between sets -

WOD
"The Goonies"
15:00 AMRAP
10 Single Dumbbell Box Step Ups 50#/35# (20")
20 V-Ups
50ft Single Dumbbell Walking Lunge 50#/35#
*every 25ft = 1 rep

Wednesday 07/19/2023

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Strength 1
5 sets x 1 Bench Press @80-90% of 1RM

*rest as needed between sets*

Strength 2
Box Jump:
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep


WOD
"Firehouse Subs"
4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50#/35#) (24"/20")

-rest 2:00 between sets-

Saturday 02/12/2022

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WOD
“RETURN TO SENDER”
[TEAM OF 2]
For Time:
2k Row 
100 Single Dumbbell Hang Clean & Jerks
200 Single Dumbbell Box Step Ups
15 Rope Climbs

DB = 50#/35#
-Athletes must complete all reps of a movement before moving on to the next
-Teams can break up reps with partner however they’d like
[35 Minute Time Cap]