09-09-22

Deadlifts & Barbell Hip Thrusts
10 of Each @ 35/45/55/65%

For Time:
21-15-9
KB Swings American 53/35
Goblet Squats
Burpees

09-08-22

3 Rounds:
10 Double DB Bicep Curls
10 Double DB Bent Over Row
5 Double DB Push Press

WOD I.
Alt EMOM x 10 Rounds:
1. 5 Double DB Thrusters 50/30
2. :20 Double Unders

WOD II.
10′ to Find Heavy Hang Squat Clean

09-07-22

8 Rounds NFT:
10 Close Grip Bench
10 Plate Tuck Ups
20 Alt Bicycles
:15 Assault Bike Sprint

09-06-22

Aerobic Endurance Day:

5000m Row for Time

09-05-22

Hotshots 19

6 Rounds:
30 Airsquats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run

09-02-22

Strength
12′ to get heavy complex of:
3 Deadlifts + 2 Hang Cleans

WOD for time:
500m Row Buy In
Then –
75 Hang Cleans @75% of complex weight
(every break = 20 mountain climbers)
500m Row Cash Out

09-01-22

Split Squats
5 Sets x 5 Reps/Leg

14′ AMRAP
25 Russian KB Swings 70/53
30 DU
5 Double Push Up Burpees