08-03-22

4 Rounds for Time:
40/30 Cal Row
20 Alt DB Hang Snatch 55/35
10 TTB
50 DU

08-02-22

6 Rounds NFT
5 CG Bench – Get Heavier Each Set
20 Weighted Sit Ups
1 Lap Farmer Carry 70/53

08-01-22

Strict Press
10@35/45/55%
5@55/65%
*After Each Set of Presses, Perform:
5 High Pulls
4 Lunge Step Back

For Time:
400m Run
21-15-9
Hang Cleans
Front Squats
400m Run
9-15-21
Push Press
Burpee Over Bar
400m Run

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