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

07-15-22

3 Rounds:
20 Walking Lunges
10 DB Curl & Press
20 DB Rows

NFT:
3 Rounds:
10 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
Then, 3 Rounds:
7 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
Then, 3 Rounds:
4 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
*Add weight each round on bench.

07-14-22

Warm Up: 3 Rounds
200m Row/Run
10 Burpees
10 Jumping Air Squats

Just a Bar – 3′ AMRAP Ladder
1-2-3-4-5-6…..
Hang Clean
Strict Press
Front Squat
Deadlift

Hang Clean & Jerk
5@35/45/55%

WOD: 12′ AMRAP Ladder
2-4-6-8-10…..
Hang Power Clean
Burpees Over the Bar
Push Jerk

07-07-22

Run to Somewhere for 5:00 Minutes
Rest 1:00
Then, 3:00 Max Walking Lunges
Rest 1:00
Then, Try to Run Home Faster than 5:00 Minutes

07-06-22

10′ AMRAP
50 Abmat Sit Ups
50 Jumping Jacks

07-05-22

“Run Cindy” – 20 Minute AMRAP
50m Run
10 Push Ups
15 AirSquats

**Map My Run is Great for Marking Running Distances

07-04-22

200m Walk:
Carry 2 DB / 1 OH
Every 20 Steps, do 10 Alt Curls
At 100m, 20 Front Squats

Team of 3-4 / 20′ AMRAP
50 Pullups
50 Deadlifts
*You go/I go, but 1 teammate is on rower entire WOD (swap rowing partner every 2′)

07-01-22

3 Rounds:
10 Double DB Curls
5 Push Ups
10 DB Deadlifts

NFT – 6-8 Rounds
5 CG Bench Press (add weight)
10 DB Row / Arm
8/6 Cal Assault Bike Sprint
200m Run