Wednesday 1/17/2024
/Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)
Tuesday 1/16/2024
/Strength
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Honeycrisp"
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans 95#/65#
*every 5ft = 1 rep. Handstand walks are Rx+
Monday 1/15/2024
/Strength
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Granny Smith"
2 sets For Time:
Each Set is 2 Rounds of
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Overs 30"/24"
-rest 2:00 between sets-
Gymnastics
Advanced:
Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]
Every minute, complete 5 Superman Pulses
Intermediate:
Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
Novice:
Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]
Every minute, complete 5 Superman Pulses
***TIME CAP FOR ALL 7 minutes
Saturday 1/13/2024
/WOD
"Miami Riverwalk"
Teams of 2 For Time:
60 Bench Press 135#/85# (split as needed)
800m Run (together)
40 Bench Press 155#/95# (split as needed)
800m Run (together)
20 Bench Press 185#/105# (split as needed)
800m Run (together)
* Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed.
