Saturday 1/25/2025
/WOD
"4.40 Challenge Workout #3"
Teams of 2
4 Sets: (each/1:1)
4:00 AMRAP
40 Deadlifts 75#/55#
40 Hang Power Cleans 75#/55#
40 Shoulder to Overhead 75#/55#
*Pick up where you left off after each set
*Score is rounds + reps
Friday 1/24/2025
/Strength
Power Clean + Push Jerk 6x6
Every 2:00 (6 sets)
3 Power Cleans + 3 Push Jerks (moderate-heavy)
WOD
"Gecko (Open 12.4)"
12:00 AMRAP
150 Wall Balls 20#/14#
90 Double Unders
30 Muscle Ups
Thursday 1/23/2024
/Strength
Tempo Bench Press 10x3
10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
WOD
"Nile Monitor"
For Time:
13-11-9-7-5
Push Up + Renegade Row (50s/35s)
-50ft Single Dumbbell Walking Lunge (50#/35#) after each set Push Ups + Renegade Row-
Wednesday 1/22/2025
/WOD
"Bearded Dragon"
For Time:
45 Toes to Bar
45 Power Snatches 95#/65#
45 Toes to Bar
Accessory
"Mayhem Mini-Pump – Glutes and Shoulders"
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute 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.
