05-05-22

5 Rounds
10 Strict Pullups
10 DB Rows
10 DB Curls

For Time
21-15-9-15-21
Kb Swings Russian 53/35
5 Burpee to 4 Toe Taps

05-04-22

Backsquats
10@35/45%

1:30 Alternating EMOM
6 Backsquats @ 50%
20 Meball Abmat Situps

800m Run for the Board

05-02-22

4 Rounds
10 DB Hang Snatch
5 Goblet Squats
*Go Up in Weight Each Round

3 Rounds for Time
500/400m Row
400m Run
25 Toes To Bar

04-29-22

Power Cleans
5@35/45/55%
3@65/75/85%

25′ AMRAP – Team of 2-3
15/10 Cal Row
15 Wallballs
5 STO 155/105
5 Bar Over Burpees
100m Run

04-28-22

3′ AMRAP #JustaBar
1-2-3-4-5-6-7-8…
Hang Clean
Strict Press
Forward/Back Lunge Step to Plate x 4

30′ Running Clock/Cap
3 Rounds:
10 CG Bench
10 Kb Sumo DL
10 Walking Lunges w/DB or KB Front Rack
200m Run
Then, 5 Rounds:
5 CG Bench
6 KB Sumo DL
6 Walking Lunges w/DB or KB Front Rack
200m Run
*Add Weight to Each Movement Going to Heaviest Possible

04-27-22

5′ Alt Rower / Bike x 3 Rounds
Get your calories (see chart on whiteboard), rest the remainer of 5′.

04-26-22

Front Squats
5@35/45/55/65%

Alternating EMOM x 4 Rounds
1. 3 Front Squats @ 75%
2. 10 Hollow Rock + 10 Tuck Ups

10′ AMRAP
20 Russian KB Swings
20 Sit ups
20 Mountain Climbers

04-25-22

3′ Quick WOD:
1-2-3-4-5-6….
Double DB Hang Squat Clean
DB Push Ups
10 Jumping Jacks

6′ EMOM x 3 Rounds
40/35 Cal Row
15 DB Push Press 50/25
50 DU / 150 Singles

04-22-22

Power Cleans:
5@35/45/55%
Load to 65%, then 6′ to Get 3 Rep Touch & Go

10′ AMRAP
2-4-6-8-10…..Perfect Push Ups
20 DU / 50 Singles

04-21-22

Box Jump Work

For Time
2 Rounds:
10 DB Thrusters
10 DB Deadlifts
Run 800m
Then, 2 Rounds:
10 DB Thrusters
10 DB Deadlifts