Monday 3/17/2025

WOD
"Galway"
Every 12:00 (2 sets)
3 rounds
24 Wall Balls 20#/14#
12 Toes to Bar
6 Clean and Jerks 135#/95#
*if you finish before the 12:00 mark then rest the remaining time.
**Score is total score for both sets.

Accessory 
Mayhem Mini-Pump –Leg Day
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Saturday 11/09/2024

WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)

Monday 10/07/2024

Strength
Power Clean + Front Squat +  Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-

WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar

Monday 01/22/2024

Strength
Power Clean + Push Jerk 10x5
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"Tony Stark"
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge 50#/35# (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge 50#/35# (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch 50#/35#

* Scoring: every 5 feet of the lunge = 1 rep