09-17-21

Backsquats:
10@35%
8@45%
6@55%
4@65%
*2 Second Pause on 1st 2 Reps of Each Set

Then, Load bar to 75% and perform, For Time:
5-4-3-2-1 Backsquats
1-2-3-4-5 Burpees

WOD: 10′ AMRAP
30/25 Cal Assault Bike Buy In
Then
20 Abmat Sit Ups
5 Push Ups
3 DB Thrusters – 1 DB Right Hand50/30
3 DB Thrusters Left – 1 DB Left Hand

09-16-21

1000m Row
3 Rounds: 10 DB Hang Snatch (get heavier each round)
1000m Row (Faster than 1st Row)
2 Rounds: 10 DB Hang Snatch (getting heavier)
1000m Row (Fastest!! For Time)
10RM DB Hang Snatch

09-15-21

8 Rounds NFT
10 CG Bench (working up to heavy Unbroken 10)
10 American KB Swings 53/35
30 DU / 90 Singles

09-14-21

Warm Up Wod – 3 Rounds:
10 GTO Plate 35/25
20 Toe Taps

WOD: 18′ AMRAP – Team of 2
20/15 cal Assault Bike
10 Walking Lunges
15 Abmat Sit ups
*You go/I go – full rounds

09-13-21

Hang Power Cleans
5 @ 35/45/55/65/75%
*2 Front Squats at Each Weight

15′ AMRAP:
2-4-6-8-10-12-14……
Pull Ups
Deadlifts @ 75% Hang Power Clean Weight
2 Burpees Over Bar Each Round
100m Run

09-10-21

Skinny Burpee Grace – For Time:
6 Rounds
5 Clean & Jerk 95/65
2 Burpee Over Bar

NFT
10-8-6-4-2-2-2-2
CG Bench Press (Get Heavy)
6 Front Rack Lunge Steps w 1 DB
20 Flutterkicks with DB Pressed

09-09-21

3 Rounds:
10 DB Clean & Press
20 DB Rows
5 Push Ups

For Time:
20 Devil Press

WOD:
10 Deadlifts @ 35%
10 Deadlifts @ 45%
400m Run
8 Deadlifts @ 55%
8 Deadlifts @ 65%
400m Run (try to get a little faster than last run)
Then, 3 Rounds of
5 Deadlifts @ 75%
100m Run

09-08-21

Push Press
10@35/45%
8@55%
6@65% x 4 Sets
*5 Deadlifts @ Each Weight.

WOD: For Time:
500/450m Row Buy In
Then, 4 Rounds:
10 DB Hang Snatch / arm
5 Burpees
3 DB Thrusters / arm
500/450m Row Cash Out

09-07-21

Backsquats:
8 @ 35/45/55/65/75%

WOD: For Time:
50-35-20
Russian KB Swings 70/53
Abmat Situps
DU (3x Singles)

09-06-21

Happy Labor Day!
WOD: Factory Workers – Team of 3 – 25′ AMRAP

Weights: M: 95/135/185 W: 65/105/135

Assemble Bar to 1st Weight
50 Front Squats
200m Sprints – One person at a time, each teammate runs twice

Assemble Bar to 2nd Weight
50 Power Cleans
20/15 Cal Row Sprints – One person at a time, each teammate rows once

Assemble Bar to 3rd Weight
50 Deadlifts
400m TEAM Run

Break it down and start again…….25′ of work