01-25-22

Skill:
Mobility

WOD: 18′ AMRAP
10 Close Grip Bench Press @ 50-75% BW
5 Front Squats @ 50-75% BW
20/15 Cal Assault Bike

01-24-22

Strength:
Barbell Hip Thrusters

WOD: For Time:
30-20-10
Cal Row
Deadlifts 185/105
Walking Lunges

01-21-22

Strength:
Turkish Get Ups

WOD: 10′ AMRAP
5-10-15-20-25-30……
GTO with Plate 45/35
5 Burpee to Plate
5 Strict Pullups

Post WOD:
2 More Attempts @ Turkish Get Ups

01-20-22

10 Rounds:
5 CG Bench Press, adding weight each round
Alternate 200m Run and 250m Row, getting faster each round

01-19-22

Push Press
10@35%
8@45%
5@55/65%
*5 Reverse Grip Rows after each set

WOD: 14′ AMRAP
10-20-30-40-50-60….
DU
1 Arm DB Clean & Jerk 50/30
*10 Goblet Squats After Each Round

01-18-22

WOD:
2′ to complete
20/17 cal Row
Max Burpees in Remaining Time
Rest 2′
2′ to complete
20/17 cal Row
Max TTB in Remaining Time

Repeat!

01-17-22

Pause Front Squats
5@35/40/45/50/55%

WOD: 12′ AMRAP
40 Wallballs 20/14
40 Abmat Situps

01-14-22

Deadlifts:
10@35/40/45/50/55%

WOD:
100 DB Hang Cleans 50/30
Alternate Each Rep
*3 Burpees EMOM

01-13-22

Strict Press
10@35%
8@45%
3 sets of 6@55%
*5 Barbell Curls After Each Set.

WOD: For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 135/85
3 Burpees Over the Bar
5 Jumping Lunges

01-12-22

NFT Bench Day
7-10 Rounds:
5 CG Bench – working to heavy 5
5 KB Deadlifts
:20 Double KB Front Rack Hold
20 Abmat Situps