05-19-22

5 Rounds:
10 DB Curl & Press
10 DB Romanian DL
5 Burpee Push Up

4 Rounds – 20′ Cap
20 CG Bench Press @50-75% BW
16/12 Cal Assault Bike
200m Run

05-18-22

Backsquats
10@35%
8@45%
6@55%

Alternating EMOM – 20′ (10 Rounds)
Even: 5 Backsquats @60%
Odd: 10 1 Arm DB OH Walking Lunges

05-17-22

Strict Press
8@35/45/55/65/75%

For Time:
500/450m Row
Then, 3 Rounds:
30 DU / 75 Singles
10 DB Hang Snatch
400m Run
Then, 3 Rounds:
30 DU / 75 Singles
10 DB Push Press (5R/5L)

05-16-22

3 Rounds
10 Plate GTO
5 Back Squats
30 Plate Pressed Flutter Kicks

18′ AMRAP
20 Russian KB Swings
10 Goblet Squats
30 Sit Ups
200m Run

05-13-22

5 Rounds
10 DB Flys
10 DB Pull Overs
10 KB Strict High Pull

10′ to Get Heavy Complex
Power Clean
+
Hang Clean
+
Clean

05-12-22

5 Rounds
10 Pullups
10 DB Rows
10 DB Front Squats

For Time
1000/900m Row
25 Burpees
800m Run
25 Burpees
50 Perfect Air Squats

05-11-22

10 Rounds – 35′ Cap
5 Close Grip Bench (going up in #)
5 DB Push Press Right arm
5 DB Push Press Left arm
200/150m Row

05-10-22

Back Squats
10@35%
8@45%
6@55%
4 x 4@65%

WOD – 3 Rounds
20/16 Cal Bike
Then, 2 Rounds:
10 Walking Lunges
10 TTB / 15 Knee Above 90
5 Burpees
Rest 2:00

05-09-22

3 Rounds
2-4-6-8-10
DB Bench Complex

Warm Up to 50-75%BW
Hang Power Cleans + Front Squats

20′ AMRAP
200m Run
5 Hang Power Cleans
4 Front Squats
20 Mountain Climbers
2 Front Squats
3 Hang Power Cleans

05-06-22

16′ AMRAP – Team of 2
40 Hang Power Cleans @50-75%BW
40 Wallballs
100m Run – Relay
40/33 Cal Bike