Wed., Sept. 28, 2022

 WOD:

A. Four sets of:

Dumbbell Press x 6-8 reps
Single Leg Hip Bridge x 6-8 reps each leg
Bottom’s Up Kettlebell Carry x 100′ each arm

B. Two sets for max reps of:

90 seconds of Assault Bike for Calories
90 seconds of Slam Balls
90 seconds of Rowing for Calories
90 seconds of Push-Ups

Rest between each exercise

Tues., Sept. 27, 2022

WOD: 

A.
Three sets of:

Front Squat x 4 reps
Front-Leaning Rest on Rings x 60 seconds
Bent-Over Dumbbell Flyes x 15 reps

B.Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)
Goblet Squat

CW: 6:42

LW: 7:30

Mon., Sept. 26, 2022

 WOD:

6-5-4-3-2-1 reps for time of:

Strict push-ups
Front squats

Plus slam balls

CW: ?? FS

LW: 65# FS

Fri., Sept. 23, 2022

 WOD:

5 rounds for time of:

Run 400 meters
30 box step-ups
15 slam balls

CW: 25:52

LW: 26:05

Thurs., Sept. 22, 2022

 WOD:

5 rounds for time of:

15 push press
7 pull-ups
9 sumo deadlift high pulls

CW: 11:16 (25# DB, 65# bar)

LW: 13:07 (15# DB, 45# bar)

Wed., Sept. 21, 2022

 WOD:

Deadlift 1-1-1-1-1-1-1 reps

CW: 145, 155, 165, 175, 180, 185, 190

Tues., Sept. 20, 2022

 WOD:

A.Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each

B.For time:

1000 Meter Row
50 Dumbbell Thrusters

CW: 9:17, 9:50 (20# DB)

Mon., Sept. 19, 2022

 WOD:

Complete as many rounds and reps possible in 30 minutes of:

25 Calories Bike
45 Dumbbell Deadlifts
25 Calories Bike
30 Dumbbell Hang Clean & Jerks
25 Calories Bike
15 Devil’s Dumbbell Presses (burpee to shoulder/push press)

CW: 2 rds. plus 25 cal. bike, 10 DDL (20# DB)

Fri., Sept. 9, 2022

 WOD:

AMRAP in 20 mins:

15 burpees
30 cal. row

CW: 4 rds. plus 4 B
LW: 3 rds. plus 15 B, 25 cal. row

Thurs., Sept. 8, 2022

 WOD:

A. 4 sets:

45 sec. wall sit
45 sec. goblet squat
45 sec. banded good mornings
45 sec. push-ups
45 sec. plank

B. AMRAP in 7 min:

3 single KB thrusters

3 KB swings

6 single KB thrusters

6 KB swings

9 ..............

9 ..............

CW: ?

LW: 15 stes + 3 KBT

Wed., Sept. 7, 2022

 WOD:

A . 3 sets of:

Barbell Z Press x8
Push-ups x8
Reverse Dumbbell flies x 10-122
Plank 25 sec.

B. For time:

30 cal. bike

20 push-ups

20 hurdle hops

30 dumbbell push press

30 cal. bike

CW: ?

LW: 8:35