09-23-22

Strength:
12′ to Work to Heavy Complex of:
3 Deadlifts
2 Hang Cleans
1 STO (optional)

25′ AMRAP – Team of 2/3:
1000m Row (switch every 250m)
10 Synchro Burpee Over Bar
40 Hang Power Cleans
10 Synchro Burpee Over Bar
60 Wallballs

09-22-22

5 Rounds x 5 Reps
Good Mornings
After each round, complete:
10 Bent Over Flys
10 Tuck Ups
20 Bicycles
:20 V Hold

14′ AMRAP
5 Renegade Rows 30/20
15 Dbl DB Floor Press
10 Push Press
20 Abmat Sit Ups

09-21-22

18′ AMRAP
500/450m Row
20 Hang Power Snatch 95/65
400m Run

09-20-22

Strength:
6 Rounds x 5 Thrusters
Start at 50% and work to heaviest 5

For Time:
21-15-9
Thrusters 95/65
Toes to Bar

09-19-22

Big Chipper
For Time (30′ Cap):
*At 0:00, and Every 5′, 100m Run*
200 DU / 450 Singles
100 Air Squats
80 DB Hang Clean & Jerk 35/25
60 Wall Balls
40 Burpees
20 Devils Press

09-16-22

4 Rounds:
10 CG Bench
20 Bicycles
2 Squat Cleans
then,
4 Rounds:
5 CG Bench
10 Tuck Ups
1 Squat Clean

09-15-22

20′ AMRAP
500/450m Row
400m Run
15 DB Thrusters

09-14-22

WU WOD – 3 Rounds
10/8 cal Row
10 Bent Over Flys
10 Forward Raises
10 TTB

Deadlifts
10@35/45/55%

For Time:
21-15-9
Deadlifts @100%BW
Pull Ups
Then,
6-5-4-3-2-1
Deadlifts
BMU / CTB Pull Ups

09-13-22

5 Rounds:
10 DB Row / Arm
10 Superman WY
20 Bicycles
10 Tuck Ups

14′ AMRAP
10 Power Cleans 135/85
15 Box Dips
200m Run

09-12-22

Strict Press
10@35%
8@45%
5@55/65/75%
*6 Front or Back Rack Lunge Steps at Each Weight

For Time for Fun:
50 STO @75%
To Start, and EMOM, 3 Front or Back Squats

8′ AMRAP
10 DB Hang Cleans
20 Step Ups