07-17-23

Backsquats
3 Rounds x 5 Reps
Pause from 35/45/55%/light work to medium

3 Rounds x 5 Reps
No Pause, continue going up in weight

At Heaviest Weight,
5 Round EMOM
3 Backsquats

14′ AMRAP
10 Wallballs
20 Mountain Climbers (2 Count)
30 DU / 75 Singles

07-14-23

25′ AMRAP
10 CG Bench @ 50-75% BW
10 DB Snatch
20/16 cal Ski
15 Abmat Situps

07-13-23

12′ to Find Heavy Complex:
2 Deadlifts
2 Hang Cleans
1 Deadlift
1 Hang Clean (squat if possible)

12′ AMRAP – Team of 2-3
Max Cal Assault Bike – Legs Only
10 TTB / 15 Kto90 or Tuck Ups
*One person rides – other does TTB – switch at will.

07-12-23

Group Mobility Work

12′ AMRAP
5-10-15-20…..
One Arm DB Thrusters
Plank DB Row
(switch hands every 5 reps)
Burpees

07-11-23

Strict Press
8 Rounds x 4 Reps
Start Light, Increase Weight Each Round

1′ Max Reps STO
Use Weight of 4RM Strict Press from above

18′ AMRAP
10 Pushups
20 DU / 50 Singles
400m Run

07-10-23

Front Squats
8-8-6-6-4-4
Work up in weight to heavy
*10 Walking Lunges After Each Set

16′ AMRAP
20/17 Cal Row
20 Russian KB Swings
25 Abmat Situps

07-07-23

Deadlifts
5 Sets x 5 Reps
Start at 50%BW or 35% 1RM and Go Up to Moderately Heavy (100%BW / 75% 1RM)

15′ AMRAP
:20 DL Hold
200m Run
20 Knees to Chest
5 Burpees Over Bar

07-06-23

Strength:
5 Rounds:
2-4-6-8 Incline to Flat Bench Presses
8 Bent Over Row per Arm

WOD:
5 x 2′ EMOM
10/8 cal Ski
10 DB Hang Snatch
5 Goblet Squats
1′ Rest Between Rounds

07-05-23

Push Press
4 Sets x 5 Reps
*5 Hang Cleans After Each Set
3 Sets x 3 Reps
*3 Hang Cleans After Each Set

12′ AMRAP
1-2-3-4-5-6-7-8……
Power Cleans (2 Sec Hold at Top)
15 DU / 45 Singles
5 Push Ups (2 Sec Hold at Top)

07-04-23

25′ AMRAP – Team of 3-4
One team member begins rowing while remainder perform:
30 Hang DB Snatch or CnJ (if not working, hold DB on shoulder)
5 Synchro Burpees
3 Laps (total) Farmer’s Carry
Switch Rower and keep doing rounds of work……