07-20-20

Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%

WOD: 15′ AMRAP Ladder
2-4-6-8-10-12……
Power Cleans 155/105
Bar Over Burpees
*2 Ring or Bar MU OR 5 Pullups After Each Set.

07-17-20

WOD 1.
21-15-9
CG Bench Press 135/85
DB Thrusters 50/30
400m Run

WOD 2.
10 Strict Press 50/30
5 Burpees

07-16-20

Strength: 12′ to Find Heavy
Hang Clean (Power or Squat)

WOD: 12′ AMRAP
2-4-6-8-10-12-14-16…
DB Hang Snatch (1/2 on Right; 1/2 on Left)
20 DU / 60 Singles
15 Abmat Situps

07-15-20

WOD: 15′ AMRAP
5 Deadlifts 225/155
1 Round of Cindy: 5 Pullups, 10 Push ups, 15 Airsquats
5 Bar Over Burpees

07-14-20

Strength: Push Press
8@45%
5@55/65%
3@75%

WOD: 20′ AMRAP
5 STO 135/85
3 Front Squats
400m Run

07-13-20

No Todd NO!
1:00 Assault Bike
Rest 2:00
2:00 Assault Bike
Rest 4:00
3:00 Assault Bike
*For Cumulative Calories

WOD: Alternating EMOM x 6 Rounds
1. 6 Backsquats @47.5% of 1 RM
2. 20 Sit Ups
3. 1:00 Rest

07-10-20

Time for Each “Set”
250 Row
20 Walking Lunge with DB in Front Rack
10 Burpees
Rest
500m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
750m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
1000m Row

07-09-20

8 Rounds NFT
5 CG Bench
5 per Arm DB Curls
10 Weighted Sit ups
5 DB Thrusters

07-08-20

Strength:
Squat Clean
8@40%
5@50%
4@60%
3@70%
2@80%
1@90%

WOD: 15′ AMRAP
3 DL @ 90% Squat Clean 1RM
10 Pushups
3 RMU/BMU or 8 Pullups

07-07-20

Strength:
Strict Press
8@35%
5@45/55/65%
3@75/85%

WOD: Alternating EMOM x 7 Rounds
5 Push Press/Jerk @ 90% Strict Press weight
5 Sumo Dead Lifts
10 TTB