Monday 03/02/2026
/Strength
Back Squat 3x3
Every 2:00 × 3 sets
3 Back Squats @65%
WOD
"Bluey and Bingo"
Every 4:00 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
*Score is slowest set
Wednesday 12/11/2024
/WOD
"Pita"
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps 24"/20"
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Monday 10/30/2023
/Strength
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
WOD
“I am the pumpkin king”
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Scale is Dumbbell Push Ups)
Tuesday 06/13/2023
/Strength 1
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
WOD
"Grumpy"
2 Sets For Time:
21-15-9
Kettlebell Front Squat (2x55#/35#) or Dumbbell Front Squats (2x50#/2x35#)
Calorie Assault Bike
-Rest 1:1 between sets-
