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

07-06-20

Strength:
Back Squats
8@35%
5@45/55/65%
3@75/85%
1@95%

WOD: 14′ AMRAP Ladder
1-2-3-4-5-6-7-8-9….
DB Hang Clean Right
Front Squat
DB Hang Clean Left
Front Squat
20 DU
100m Run

07-03-20

Strength:
Strict Press *5 Strict Pullups After Each Set
8@35%
5@45/55/65%
3@75/85%

WOD: 15′ AMRAP – Team of 2
15/10 Cal Row / Bike
10 DB Snatch
10 Wallballs
10 Front Squats
10 Burpees

07-02-20

Strength:
1. Power Cleans
5@45/55/65%
3@75/85%
2. Front Squats
3 Sets of 10 Reps @ 47%

WOD: 10′ AMRAP
3 Squat Cleans @50%Front Squat Max
2 Dead Lifts
20 Situps

07-01-20

Strength:
4 x 8reps
Bicep Curls
Tricep Extensions
DB Row

WOD: NFT x 5 Rounds
8 Unbroken CG Bench (go up)
8 Box Jump (go higher)
400m Run (go fast)

06-30-20

WOD 1. Alternating EMOM Ladder x 5 Rounds
Minute 1. Front Rack Lunge Steps x 6 95/65
Minute 2. 10-20 TTB

WOD 2. For Time
1000m Row
Rest 6:00
2000m Row

06-29-20

Strength: 15′ to Establish Max DB# Complex
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 STO

WOD: 10′ AMRAP
20 DU
10 Russian KB Swings 88/70/53