06-26-20

WOD 1. NFT
15/10 Cal Bike
Double KB Carry 111/88/70/53

WOD 2. 20′ AMRAP
400m Run
10 Deadlifts 135/85
5 Bar Over Burpees
10 CTB Pullups

06-25-20

NFT WOD
10-10-8-8-6-6-4-2
Bench (work to Heavy 2)
20 DU
1 Clean & Jerk (Heavier Each Round)

06-24-20

Warm Up WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Strict Press / Push Press
45/35

Skill: 4 Rounds
8 Bicep Curls per Arm
8 Tricep Extensions
5 Hang Power Cleans @50%

WOD: 16′ AMRAP
5 Deadlifts @75% 1RM Hang Power Clean
20 Abmat Situps
200m Run
1 Power Clean

06-23-20

Push Press
8@45%
5@55/65%
3@75/85/90%
+*3 Front Squats with Each Weight

WOD: 4 Rounds / Each for Time
750m/500m Row
2 Squat Cleans with 90% Push Press Weight
15 HSPU / 25 HR Push Ups

06-22-20

Backsquats
8@35% (Pause 1st 2 reps)
5@45/55% (Pause 1st rep)
3@65/75% (Pause 1st rep)

WOD: 15′ AMRAP
10/8 Cal Row
10 Alt DB Snatches 70/50
5 Ring or Bar Muscle ups

06-19-20

Power Cleans
8@45%
5@55/60%
3@65/70%

WOD: 15′ AMRAP
1 Deadlift
1 Power Clean
3 Bar Over Burpees
7 TTB
100m Run
*Add 1 DL Every Round.

06-18-20

WOD: NFT
Before Every Round:
10 Cal Row
10 Russian KB Swings
5 Goblet Squats
Then:
20-16-12-8-4-2-2-2 CG Bench Press

06-17-20

Back Squats
8@35%
5@45/55/65%
3@75/80%

5′ AMRAP Ladder
1-2-3-4-5-6-7…
Hang Cleans
Bar Over Burpees
Rest 3′
5′ AMRAP Ladder
1-2-3-4-5-6-7….
Push Jerks
Bar Over Burpees

06-16-20

Strict Press & Good Mornings
8@35/45%
5@55/65%

2 EMOM x 4 Rounds:
20/15 Cal Row
25 Situps
20 Pushups
Last Round for Time

06-15-20

Front Squats:
8@45%
5@55/65%
3@75%
*3 Second Pause on 1st Rep of Each Set.

WOD: For Time:
60 Thrusters 95/65
*Every Break = 20 DU
60 Wallballs 20/14
*Every Break = 200m Run