07-29-22

Strength – Barbell Complex
Deadlift + Power Clean
5@35/45%
3@55/65/75%

Workout: For Total Time:
2′ – Max Power Cleans @ 85%
1′ – Rest
At 3′ Mark – Run 800m
Upon Return From Run, Perform Same Number of Power Cleans You Got in First 2′.

07-28-22

6 Rounds:
25/20 cal Row
Then, 2 Rounds:
10 CG Bench @50-75%BW
30 DU
(Row + 2 Rounds) x 6

07-27-22

Strict Press
8@35/45/55/65/70%
*Perform 5 Barbell Rows with Each Weight/After Each Set

12′ AMRAP
5 BMU
10 Box Jumps
200m Run

07-26-22

Back Squats
10@35% w/Pause
5@45/55/65%
3@75/85%

17′ AMRAP – Team of 2
3′ Max Wallballs
2′ Max Pushups
1′ Rest
x 3 Rounds
*1 person works at a time

07-25-22

4 Rounds:
10 DB Bicep Curls
10 Dbl DB Deadlifts
10 DB Push Ups

For Time:
250/200m Row
50-40-30-20-10
Abmat Sit Ups
200m Run
10 DB Hang Snatch 60/35

07-22-22

Backsquats
5@45/55/65%

20′ AMRAP
400m Run
10 Backsquats @50%BW

07-21-22

3 Rounds:
10 Single KB Side Lift per Side
5 Goblet Squats
5 T Push Up w/3 Second Hold at Top

18′ AMRAP
10 CG Bench @ 50-75%BW
20 Step Ups

07-20-22

5 Rounds
5 1 Arm DB Push Press/Arm
Work to Heaviest Set – this will be WOD weight

23′ AMRAP
500/450m Row
Rest Exactly 1:00
400m Run
Rest Exactly 1:00
15 Burpees
Rest Exactly 1:00
5 DB Hang Cleans each arm
Rest Exactly 1:00

07-19-22

Group Warm Up – 3 Rounds:
15 American KB Swings 53/35
5 Goblet Squats
5 SDHP

Strict Press
10@35%
8@45%
5@55/65/75%
*Perform 3 Backsquats at Each weight

WOD: 15′ AMRAP
50 Wallballs
100 DU / 300 Singles

07-18-22

4 Rounds – :30 on :30 off
Tuck Ups
Walking Lunges
DB Curl & Press

Power Cleans
5@35/45/55%

WOD: 20′ AMRAP
300/250m Row
10 Deadlifts @ 65% Power Clean Wt.
5 Bar Over Burpees
10 TTB
20 Walking Lunges