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……

07-03-23

4 Rounds:
10 Alt DB Curl & Press
10 DB Rows
5 DB Deadlifts
5 DB Front Squats
:30 Plank Hold

16′ AMRAP
10 Backsquats (50% BW or 1/3 of 1RM)
20 Walking Lunges
20 Tuck Ups
200m Run or Ski

06-30-23

6-8 Rounds NFT
5 Close Grip Bench Press
10 Hang DB Snatch
5 Goblet Squats
*work up in weight on both bench and snatch

06-29-23

5 Rounds:
15 KB Sumo Deadlifts
*Go up in weight
*Alligator Walk Rower to Rig and Back after each Set

For Time:
100 Russian KB Swings 70/53/44
3 Burpees to Start and Enjoy 3 Burpees EMOM

06-28-23

Quick WOD:
3 Sets x 15 Backsquats
Set 1. Very Light
Set 2. Medium Weight
Set 3. A little Frisky but stay unbroken

22′ AMRAP
500/450m Row
50 Situps
50 DU / 150 Singles

06-27-23

4 Rounds:
10 Alt DB Curl & Press
20 Alt DB Rows
:30 Plank
20 Flutterkicks (2ct)

18′ AMRAP
40 Walking Lunges
15 CTB Pullups
10 Push ups