02-22-22

Push Press
10@40%
5@50/60/70%
Max Set @ 75%

WOD: For Time:
5 Clean & Jerks 155/105
400m Run
10 Clean & Jerks
400m Run
15 Clean & Jerks
400m Run

02-21-22

Front Squats:
10@40%
8@50%
5@60/70%
Max Reps @75%

WOD: 10′ AMRAP
500m Row Buy In
Then,
25 Situps
5 Burpees
10 Jumping Air Squats

02-18-22

Skill: 4 Rounds to get Heavier
1 Arm DB Floor Press to Side Rotation
5 per side

WOD: 15′ AMRAP
10 Tuck Up
:10 Tuck Hold
5 V Up
:05 V Hold
30 Walking Lunges
10 Perfect Push ups

02-17-22

Push Press
10@40%
5@50/60%
3 Sets of 3@70%

WOD:
1000m Row
@10′, Repeat 1000m Row
Add both row times together for score.

02-16-22

For Time:
4 Rounds
30/25 Cal Assault Bike
400m Run
50 DU / 150 Singles
20 Burpees
*32′ Time Cap

02-15-22

Strict Press
10@40%
5@50/60/70%
3@80/85%
*Add 5 Below Knee Deadlifts After Each Set

Sumo Deadlifts
10@40%
4 Attempts to Reach Heavy 5 Rep

WOD: 7′ AMRAP
Hang Power Clean 155/105
5 PERFECT T Push Ups

02-14-22

4 Rounds:
10 DB Curl & Press
5 DB Burpee Deadlifts
3 Thrusters with 3 sec hold at bottom

Backsquats:
8@40%
5@50/60%
3@70/80/85%

WOD: 10′ AMRAP
1-2-3-4-5 DB Thrusters (OH Hold cone to cone)
15 TTB
Walking Lunges back to start

02-11-22

Just a Bar – 3′ AMRAP Ladder
1-2-3-4-5-6-7-8-9…..
Front Squat
STO
Hang Clean

7′ to Find Heavy
Power Snatch

Team of 2-3 – 7′ AMRAP
15 Wallballs
10/7 Cal Bike
5 Burpees
*If team of 3 add: 5 Jumping Air Squat with 1 sec hold at bottom
*LeapFrog on Movements

02-10-22

10-9-8-7-6-5-4-3-2-1
Close Grip Bench @50-100%BW
15 Weighted Abmat SitUps 35/25
6 Lunge Steps with Plate Pressed OH

02-09-22

Skill:
Mobility Work

WOD: 12′ AMRAP
20 Russian KB Swings
:30 R Suitcase Hold
:30 L Suitcase Hold
10 Burpees
5 Goblet Squats