Friday – 3/31/23

by Anni | Mar 30, 2023

12 minute AMRAP of: (you are adding weight every round)
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Double Unders
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Air Squats

Thursday – 3/30/23

by Anni | Mar 29, 2023

8 Rounds for time of:
4 Deadlifts (135/95)
4 Cleans (Power okay – 135/95)
8 Pull-ups
8 Burpees
Rest 1 minute

Wednesday – 3/29/23

by Anni | Mar 28, 2023

A: 5×5 Back Squat @ 65% of 1 RM

B: 4 Rounds for time of:
100m Farmer Carries (45/25)
25 Wall Balls (9/10 – 14/20)
100m Sprint
1 min rest

Tuesday – 3/28/23

by Anni | Mar 27, 2023

A: 6×7 Floor Press add weight each round

B: 21-15-9
Overhead Sit-ups
Kettlebell Swings (62/44)

Monday – 3/27/23

by Anni | Mar 26, 2023

Nancy
Five rounds for time:
400-meter run
15 overhead squats (95/65)

Sunday – 3/26/23

by Anni | Mar 25, 2023

Happy Birthday, Anni!!

Saturday – 3/25/23

by Anni | Mar 24, 2023

A: Find your 1RM Thruster

B: 7 Minute AMRAP of: (Add 3 reps each every round)
3 Cal on Bike/Rower/Erg
3 Plate Ground to Overhead

Friday – 3/24/23

by Anni | Mar 23, 2023

For Time
Buy-in: Lift 2000/1600 in Power Cleans (however you want)
50 Reverse Lunges (stationary)
2 Rope Climbs
40 Renegade Rows (35/25)
2 Rope Climbs
30 Supermans
2 Rope Climbs
20 Push Presses (35/25)
2 Rope Climbs
10 Weighted toe touches (35/25)
2 Rope Climbs

Thursday – 3/23/23

by Anni | Mar 22, 2023

Quarterfinal 23.2

12-minute AMRAP:
8 dumbbell snatches, arm 1 (50/70)
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

Wednesday – 3/22/23

by Anni | Mar 21, 2023

For Time
5 Clean and Jerks (135/95)
5 Toes 2 Bar
5 Clean and Jerks (135/95)
5 Pull-ups
5 Clean and Jerks (135/95)
5 Toes 2 Bar
5 Clean and Jerks (135/95)
5 Pull-ups
5 Clean and Jerks (135/95)
5 Toes 2 Bar
5 Clean and Jerks (135/95)
5 Pull-ups

Tuesday – 3/21/22

by Anni | Mar 20, 2023

A: 6min AMRAP of:
8 KB Swings (53/35)
8 Burpees

B: 3k Row For Time

Monday – 3/20/23

by Anni | Mar 19, 2023

Squat Clinic
6×5 Back Squat @ 50% of 1 RM
Coaches Choice Abs

Saturday – 3/18/23

by Anni | Mar 17, 2023

Accumulate 2 miles
P1: 400m
P2: Max Rep Man-makers (40/20)
Man-maker = Plank, Push-up, Right row, Left Row, Cluster
Switch off every 400m

Friday – 3/17/23

by Anni | Mar 16, 2023

A: Establish 1 RM Deadlift
5@40
5@50
5@60
4@65
4@70
4@75
2@80
1@90+++++++++

B: Abs – Coaches Choice

Thursday – 3/16/23

by Anni | Mar 15, 2023

18 Double Unders
18 KB Snatches
16 Double Unders
16 KB Cleans
14 Double Unders
14 KB Swings
12 Double Unders
12 KB Deadlifts
10 Double Unders
10 KB Squats
8 Double Unders
8 KB Suitcase Lunges
6 Double Unders
6 KB Good Mornings
4 Double Unders
4 KB Floor Presses
2 Double Unders
2 Turkish Get-up (1/1)

Wednesday – 3/15/23

by Anni | Mar 14, 2023

14 minute AMRAP of:
Buy in: 800m Row
4 Front Squats (135/95)
8 Toes to Bar
100m Farmer Carry

Tuesday – 3/14/23

by Anni | Mar 13, 2023

A: 4 Rounds For Time
12 Pull-ups
12 Push-ups
400m Run
2 minute rest

Monday – 3/13/23

by Anni | Mar 12, 2023

A: Establish 1 RM Power Clean

B: For Time:
75 Wall Balls (10/9 – 20/14)
75 Overhead Weighted Sit ups (Use same wallball as you use for the wallball shots)
(break up as you please)

Saturday – 3/11/23

by Anni | Mar 10, 2023

Partner WOD:
“Dream Team”
20 minute AMRAP of:
90/70 Cal Row (mixed teams do 80 cals)
70 Wall Balls (20/14 – 10/9)
50 KB Swings (62/44)
30 Burpee Box Jumps (24/20)

Friday – 3/10/23

by Anni | Mar 9, 2023

A: Kip Clinic

B: 9-minute AMRAP
3 Clean and Jerks (135/95)
3 Kipping Pull-ups
3 Sit-ups (Add 1 rep to pull-ups and sit-ups each round)