06-12-23

Strict Press
3 Sets x 10 Reps
3 Sets x 5 Reps
*5 SDHP at Each Weight

Push Jerk
1′ Max Reps

12′ AMRAP
20/16 cal Ski
40 Medball Situps
:30 Plank Hold

06-09-23

Backsquats
10 @ 35%
10 @ 45%
5 @ 50%
% of 1 RM or BW – whichever is higher

15′ AMRAP
10 Backsquats
20 Tuckups
10 Hollow Rocks
200m Run

06-08-23

Mini WOD – 3′:
2 TTB
6 Walking Lunges
4 TTB
6 Walking Lunges
6 TTB
6 Walking Lunges
*Keep Adding 2 TTB each Round.

Strength:
12′ to Find Heavy Complex of
2 Cleans + 2 Shoulder to OH

12′ AMRAP
1-2-3-4-5-6….
Deadlifts (weight from strenght portion)
10 Lateral Bar Hops
BMU / 2x CTB Pullups

06-07-23

3 Rounds:
10 DB Curl
10 DB Press
5 Dbl DB DL
10 Bent Over Fly
10 Standing Fly
10 Weighted Calf Raises

WOD:
2′ Max Cal Row or Ski
2′ Rest
2′ Max DU or Singles
First round sets your target calories and jump rope numbers; complete 2 more rounds trying to stay as close to the 2′ time frame as possible hitting those same target numbers.

06-06-23

3 Rounds:
10 Plate GTO 45/35
5 Good Mornings
5 Back Squats
30 Toe Taps
:30 Plate OH Hold

20′ AMRAP
100m Farmer’s Carry (50-100% BW)
30 Abmat Situps
400m Run
20 Push ups with Pause at Top
450/400m Row or Ski

06-05-23

Strict Press
6 Sets x 6 Reps
Work Up to Heavy 6RM
*2 Pause Front Squats at Each Weight

For Time:
21-15-9
Hang Cleans (at final strict press weight above)
Front Squats

06-02-23

3 Rounds:
10 DB Curl & Press
20 Alt DB Rows
10 DB Pushups

8 Rounds NFT:
7 Close Grip Bench (50-100% BW)
10 Weighted Step Ups (2 DB 40/25)
15 Weighted Abmat Situps

06-01-23

5 Rounds
5 Hang DB Snatch R
OH DB Walk to Rig
5 Hang DB Snatch L
OH DB Walk to Rowers
*Go up in weight each round

4′ – Row or Ski for Max Calories
2′ – Rest
4′ – Max Burpees
2′ – Rest
4′ – Row or Ski for Max Calories

05-31-23

Pause Backsquats
5 Sets x 5 Reps
Work to Heavy 5
*30 Jumping Jacks After Each Set

16′ AMRAP
5 Sumo Deadlifts (with last weight from backsquats)
25 DU / 60 Singles
200m Run
10 Strict Knees Above 90

05-30-23

Push Press
8 Sets x 5 Reps
Work to Heavy 5
*2 Deadlifts at Each Weight

For Time:
15-12-9
Clean & Jerks (use Heaviest 5 Push Press weight)
Burpees Over Bar