06-02-22

Strict Press
10@35/45/55/65%
*10 DB Flys After Each Set

20′ AMRAP
200m Run
20 Wallballs
40 DU / 100 Singles

06-01-22

Deadlifts
10@35/44/55%
*20 DB Bent Over Row (Alt Arms) after Each Set

For Time:
50 Russian KB Swings
50 Abmat Sit Ups
25 Burpees
50 Abmat Sit Ups
50 Russian KB Swings

05-31-22

4 Rounds
10 DB Curl & Press
5 DB Burpee
10 DB Floor Press

Push Press
10@35/45/55%
Load to 65% for WOD

WOD: 10′ AMRAP
2-4-6-8-10-12…..
Power Cleans
10 Walking Lunges
1 Front Squat

05-30-22

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

05-27-22

12′ AMRAP
15 DB Push Press Right 50/30
20 Mountain Climbers
15 DB Push Press Left
20 Moutain Climbers
40 Flutterkicks

05-26-22

10 Rounds NFT
5 CG Bench Press
10 Hang DB Snatch
14 Walking Lunges
5 Burpees

05-25-22

Strength:
15′ to find heavy 3/side Turkish Get Ups

WOD: 15′ AMRAP
20 Russian KB Swings
5 Goblet Squats
30 Abmat Situps
20 Moutain Climbers

05-24-22

Strength:
DB Complex

WOD: 12′ AMRAP
1-2-3-4-5-6-7-8……
Hang Squat Cleans@65%
100m Run

05-23-22

Push Press (from Ground)
10@ 35 & 45%
Load to 55% for 6 Round Alt Emom of:
5 Push Press with 3 second OH Hold each rep
5-10 strict pullups

WOD: 5 Rounds
1:00 on / 1:00 off Alternating
Assault Bike – hold 50-70 RPM
DU / Singles

05-20-22

Strength:
Power Cleans
5@35/45/55/65%

25′ AMRAP – Team of 2-3
50/40 cal Assualt Bike
60 Wallballs
Relay Run: 100m Round 1; 200m Round 2; 300m Round 3…..