04-27-22

5′ Alt Rower / Bike x 3 Rounds
Get your calories (see chart on whiteboard), rest the remainer of 5′.

04-26-22

Front Squats
5@35/45/55/65%

Alternating EMOM x 4 Rounds
1. 3 Front Squats @ 75%
2. 10 Hollow Rock + 10 Tuck Ups

10′ AMRAP
20 Russian KB Swings
20 Sit ups
20 Mountain Climbers

04-25-22

3′ Quick WOD:
1-2-3-4-5-6….
Double DB Hang Squat Clean
DB Push Ups
10 Jumping Jacks

6′ EMOM x 3 Rounds
40/35 Cal Row
15 DB Push Press 50/25
50 DU / 150 Singles

04-22-22

Power Cleans:
5@35/45/55%
Load to 65%, then 6′ to Get 3 Rep Touch & Go

10′ AMRAP
2-4-6-8-10…..Perfect Push Ups
20 DU / 50 Singles

04-21-22

Box Jump Work

For Time
2 Rounds:
10 DB Thrusters
10 DB Deadlifts
Run 800m
Then, 2 Rounds:
10 DB Thrusters
10 DB Deadlifts

04-20-22

Warmup:
4′ to Row Max Calories
Target: 115/85
*Difference in acutal and target: Complete in burpees

3 Rounds:
10 Alt DB Curl & Press
20 Alt DB Rows
5 Push Ups
20 Toe Taps

10′ AMRAP
20 Walking Lunges
10 CTB Pullups

04-19-22

Push Press
10@35%
5@45/55/65%
Load 75% to use in WOD

18′ AMRAP
3 Rounds:
3 Cleans
3 STO
2 Burpee Over Bar
Then, 400m Run

04-15-22

Strict Press
10@35/45/55%
3 Attempts at 5 Rep Max
*Perform 5 Hang Power Cleans after Every Set

3 Rounds
3′ to Complete 3 Rounds
5 Hang Cleans
5 T Push Ups
3 Burpee Over Bar
Rest 2′
*Add Weight to Hang Clean – Get Heavy – Stay Unbroken

04-14-22

Deadlifts
10@35%
5@45/55/65/75%

WOD: 16′ AMRAP
25 KB Swings Russian 70/53
400m Run

04-13-22

WOD: 25′ CAP
10-10-8-8-6-6-4…..Close Grip Bench (going up)
10 1 Arm DB Thrusters (5/arm)
Alternate: 150/125m Fast Row – 200m Fast Run