08-20-19

Hang Squat Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%

Metcon – For Time
15-12-9
Hang Clean  135/85
35 DU
Push Jerk
35 DU

08-19-19

Back Squat
8@45%
5@55/65%
3@75/85/90%

Metcon – 25′ Cap
400m Run
50 Box Jumps  24/20
50 KB SDHP  70/44
400m Run
35 Box Jumps
35 KB SDHP
400m Run
20 Box Jumps
20 KB SDHP

08-16-19

Push Press
8@45%
5@55/65%
3@75/85/90%

Metcon – 12′ AMRAP
20 DB Snatch Alt Arms  50/30
200′ Wall to Wall Runs
10 DB OH Squats Alt 5/arm

08-15-19

Swole Fest – 8-10 Rounds NFT
5 Close Grip Bench – Heavy, not to Failure
5 DB Row/Side
5 DB OH Tricep Extension
5 Bicep Curl/Arm
3 Each:  Hollow Rock, Tuck Up, V up, V hold

08-14-19

Hang Squat Snatch
5@50/55%
4@6065%
3@70/75%

Metcon – 16′ AMRAP
200m Run
20 Box Jumps 24/20
15 HSPU

08-13-19

Warm Up
Alt Emom x 3
10/7 Assault Bike
5 Clean & Jerk  95/65

Hang Power Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%

Metcon – 15′ AMRAP
10 Cleans  135/95
15 Bar Over Burpees
15 Shoulder to Overhead
10 Ring MU/Bar MU /15 CTB

08-12-19

Thrusters
8@45%
5@55/65/75/80/85%

Metcon – 16′ AMRAP
20 Wallballs  20/14
20 Abmat Situps
20 DU 
200m Run

08-09-19

Deadlifts
8@45%
5@55/65%
3@75/85%

WOD:  6 RNFT
6 CG Bench
10/7 Cal Assault Bike
10 Walking Lunges
200m Run

08-08-19

Core:
EMOM x 4
5 Hollow Rock, 5 Tuck Up, 5 V Up, 5 sec V Hold

Power Cleans
5@50/60/70%
3@75/80/85%

Metcon – 12′ AMRAP
10/8 Cal Row
16 DB Hang Clean n Jerk – Alt Every 4 – 50/30
32 DU / 75 Singles

08-07-19

Back Squats
8@45%
5@55/65/77/80/85%

Metcon – For Time w 12′ Cap
30-20-10
KB Swings American  70/53
Wallballs  30/20