06-16-22

6 Rounds:
2′ Max Cal Row
3′ Rest

06-15-22

3 Rounds:
6 Dbl DB Bicep Curl
10 Dbl DB Row
6 Lunge Steps

8′ AMRAP
1 Lap Suitcase Carry
15 KB Swings
6 Weighted Step Overs

For Time:
100 Box Step Ups

06-14-22

Skill:
Hang Snatch

10′ to Get to a Perfect Hang Snatch

WOD: 16′ AMRAP
400m Run
30 Situps
30 Mountain Climbers

06-13-22

Backsquats
10@35%
8@45%
6@55%
4@65%
2@75%
1@85% x 3

Fran
21-15-9
Thrusters 95/65
Pull ups

06-10-22

For Time:
50/40 Cal Assault Bike

20′ AMRAP – Team of 2-3 / You go, I go
15 Wallballs
10 DB Hang Snatch
10 Toes to Bar
5 Burpees (Only for Team of 3)

06-09-22

3 Rounds x 10 Reps of Each
Front, Side, High Pull, Flys 15/10/5/2.5
KB Sumo DL 88/70/53

Deadlifts
10 x 35%
20 Walking Lunges
10 x 45%
20 Walking Lunges
10 X 55%
20 Walking Lunges

9′ AMRAP
5 Power Cleans (135/85 or 35% of DL – whichever is higher)
4 Burpee Over Bar
20 DU / 60 Singles

06-08-22

For Load / Height / Speed
5 Close Grip Bench
5 Box Jumps
20 Alt Toe Touch V Ups
100m Run
*Add Weight, Height, Speed Each Round

06-07-22

Backsquats
10@35/45/55/65%

WOD – Alternating EMOM X 7 Rounds
1. 10 Pullups
2. 10 Push Jerk 135/85

06-05-22

3 Rounds
5 Plate Bicep Curls
5 Plate Tricep Extensions
10 Plate Backsquats
15 Plate Sit ups
5 Burpee to Plate

For Time:
Complete Twice (20′ Cap)
3 Rounds
10 DB Snatch
10 T Push Ups
Then
3 Rounds
5 DB Thruster (R)
20 Mountain Climbers
5 DB Thruster (L)
20 Jumping Jacks
Rest 2:00, Repeat

06-03-22

Push Up Challenge!

22′ AMRAP – Team of 2
12/9 cal Assault Bike
1 Lap KB Farmer Carry
10 Bench Press @ 50-75% BW