03-22-23

10′ to Get Heavy:
Power Clean + 2 Hang Cleans

15′ AMRAP
400m Run
10 Sumo Dead Lift
5 Burpees Over Bar

03-21-23

4 Rounds
5 Bicep Curl & Press
OH Walk
5 Bicep Curl & Press
OH Walk
5 Devils Press

22′ for 5-8 Rounds:
10 CG Bench @65%BW
25 Abmat Situps
:30 L Sit Hang

03-20-23

Backsquats
6 Sets x 6 Reps
*Work up to Heavy / 6RM

10′ AMRAP
20 Step Ups 24/20
10 Toes to Bar

03-17-23

12′ to Find
1RM Clean & Jerk

5 Rounds
5 Burpee Box Jump Overs
1 Clean & Jerk

03-16-23

5 Rounds – Alternating EMOM
10 Wallballs
10 Push Ups
20 DU / 40 Singles

For Time:
50 Wallballs
50 Push Ups
100 DU / 200 Singles

03-15-23

Push Press
3 Sets x 10 Reps
3 Sets x 5 Reps
*4 Deadlifts at Each Weight

12′ AMRAP
20 Weighted Sit Ups
6 Seated Leg Lifts Over DB / Side
6 DB Floor Press / Side
20 Flutterkicks
5 Burpees

03-14-23

WOD 1.
500m Row – Buiding to Fast Each 100m
Rest About 5′
1000m Row For Time

WOD 2.
For Time
400m Run
10 Clean & Jerks 135/85
300m Run
8 Clean & Jerks
200m Run
6 Clean & Jerks
100m Run
4 Clean & Jerks

03-13-23

Front Squats
6 Sets x 6 Reps Getting Heavier
*First 2 Reps of Each Set are Pause

12′ AMRAP
10 Pull Ups
10 Walking Lunges
5 Goblet Squats 70/53
10 Walking Lunges

03-10-23

25′ AMRAP – Team of 2-3
50 Hang Power Cleans 135/85
10 Synchro Burpees Over Bar
50 Wallballs
10 Synchro Burpees Over Bar
50 Toes to Bar
10 Synchro Burpees Over Bar

03-09-23

5 Rounds
10 KB SDHP
10 Second Goblet Bottom Hold
5 Weighted Strict Pull Ups

7′ EMOM x 3 Rounds
2′ Max Cal Ski
Rest 1′
Remainder of 7′: Airsquats (2x your ski cals)