04-05-22

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

16′ Alternating EMOM
1. 25-35 DU
2. 2 Power Cleans + 1 Hang Clean @75%

04-04-22

3 Rounds:
10 DB Curl & Press
20 DB Row
5 Devil’s Press

1:30 EMOM x 5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
At 8:00, 1 Round of:
10 Pull Ups
20 Push Ups
30 Air Squats
10′ Cap

12′ AMRAP
200m Run
20 DB Push Press (10R/10L)

04-01-22

3 Rounds:
10 Plate GTO
10 Plate Press
20 Flutter Kicks w/Plate Pressed
10 Russian Twists

25′ AMRAP
10-10-8-8-5-5-5….
Close Grip Bench (going up)
10 1Arm DB Thrusters (5R/5L – going up)
10/8 cal Bike
200m Run

03-31-22

Deadlifts
15@35/45%
10@55%

Every :45 x 5 Rounds
3 DL @65%
5 Jumping Air Squats

1000m Row for Time

03-30-22

3 Rounds:
10 DB Curl & Press / Arm
10 DB Rows / Arm
10 DB Push Ups

Strength
8 Attempts at Havey 3 Rep Max Hang Power Clean

14′ AMRAP
10 Pull Ups
15 Sit Ups
20 DU

03-29-22

3 Rounds:
10 Plate GTO 35/25
5 Backsquats
10 Plate Hand Walk
20 Plate Toe Taps

21′ AMRAP
30/25 cal Row
20 Sumo DL 111/88/70
400m Run

03-28-22

Strict Press:
10@35/45%
3 Attempts at Heavy 10 Rep
*5 Hollow Rock, 5 Tuck Ups, 5 V Ups, :10 V Hold Before Each Set

9′ AMRAP
2-4-6-8-10….
STO
Burpee Over Bar
Air Squat
Rest For 2:00; Then at 11:00
Max Front Squats in :30

03-25-22

3 Rounds:
10 Plate GTO 35/25
5 Plate BackSquats
5 Good Mornings
10 DB Row (5R/5L)
10 DB Row (Both Arms)
5 Plate Raises: Side, 45, Front

16′ AMRAP – Team of 2
150/100m Row
5 Power Cleans 165/125
3 Synchro Bar Facing Burpees
100m Sprint Run

03-24-22

WOD: 30′ EMOM
8 Close Grip Bench 135/75
7 Box Jump Overs 24/20
6 DB Cleans 35/25

03-23-22

Push Press
10@35%
5@45/55/65%

WOD:
1000m Row
Rest to 10′
1000m Row
Rest to 20′
500m Row