08-06-20

Strength:
8 Reps x 5 Rounds
DB Bicep Curl
KB Sumo DL

WOD: NFT . 6-7 Rounds
10 CG Bench Press
20/15 cal Row
5 Box Jumps (High)

08-05-20

Power Snatch
8@35%
5@45/55%
3@65/75%

In 5′, Find Heavy Single Snatch (Power or Squat), BUT Front Squat the Weight 2x, then Snatch.

8′ AMRAP
2-4-6-8-10-12-14-16….
DB Hang Snatch (1/2 Reps on R, 1/2 Reps on L)
10 Flutter Kicks with DB Pressed 2 Ct.
3 Burpees

08-04-20

Thrusters
8@45%
5@55/65
4@75%
3@80/85%

WOD 1. 10′ to
Run 800m for time
Find 1 RM Thruster in remaining time on clock

WOD 2. 7′ AMRAP
20 DU
15 Jumping Lunges
10 Push Ups

08-03-20

Push Press
8@35%
5@45/55/65%
3@75/85%
*2 Front Squats After Each Set

9′ AMRAP
2-4-6-8-10-12…..
Russian KB Swings
Goblet Squats
6 Walking Lunges
4 TTB
6 Walking Lunges

07-31-20

WOD 1. 3′ Ladder
2-4-6-8-10….
1 Arm DB Hang Snatch
Front Squats
Burpees

WOD 2. NFT (7 Rounds)
8-8-8-5-5-3-3
CG Bench (get heavy)
15 Abmat Situps
6 KB Sumo DL
200m Run (get fast)

07-30-20

4 Rounds
8 DB Curl to Press
4 Renegade Rows

15′ AMRAP – Team of 2
30 DU
5 Front Squats
10 Wallballs
3 Bar over Burpees
2 STO

07-29-20

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

WOD: 4MOM x 4 Rounds
20/16 Cal Row
10 Single DB OH Walking Lunges 50/30
5 Strict CTB Pullups

07-28-20

Power Cleans
5@45/55/65%
3@75%
1@85/90%

In 10′:
4 Rounds:
10 Russian KB Swings
15 Abmat Situps
Remainer of time: Find 1 RM Clean

For Time:
1-2-3-4-5
Squat Cleans 155/105
Bar Over Burpees

07-27-20

Backsquats
8@40/45/50/55/60/65%
5/arm DB Row after each set

12′ AMRAP:
8 Single DB Hang Clean Thruster (4 per arm)
8 TTB
200m Run

07-24-20

8 Rounds
5 CG Bench
5 DB Curls/arm
5 Devil Press
10 Weighted Sit ups