WOD Programming – Week of 8/8/22

Monday

EMOM 30
M1: 13/11 Calorie Bike/Row/Ski
M2: 15 Wall Balls, 20/14
M3: 10-12 Toes to Bar
M4: 13/11 Calorie bike/row/ski, differ from M1
M5: 15-20 Abmat sit-ups
M6: 15 American Kettlebell Swings, 53/35


Tuesday

E2MOM x 5
2 Tempo Front [email protected]
4 High Box Jumps

AMRAP 15
30ft Single Arm Overhead Walking Lunge, right arm, 50/35
30ft Single Arm Overhead Walking Lunge, left arm
8 Box Jump Overs, 30/24
10 Hand Release Push-Ups


Wednesday

E3MOM x 10
35 Double-Unders
2 Rope Climbs/3 Rope Get-Ups
1 UNBROKEN Clean Complex of
** 1 Clean+2 Hang Cleans+1 Clean
*** Build every 2 rounds


Thursday

7 Intervals, each for time
200m Run
10 Burpee Single DB Box Step Up Over, 24/20
200m Run
** Rest 2 mins after each interval **


Friday

E2MOM x 10
12 second ALL OUT Bike SPRINT

4 Rounds
5 KB Banded Strict Press
30 Biceps Curls w/ Band
14 Landmine Rotators, 7 each side
Accumulate 30 seconds in an L-hang


Saturday

TBD


Sunday

Go outdoors and use your fitness.


REQUEST INFORMATION

Intensity

Technique

Nutrition

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