09-04-23

Strength
200m OH Carry – one DB
*5 Hang Snatches Every 30 Steps

20′ AMRAP – Team of 3
100 cal Ski
100 cal Row
100m Sprint Relay (2 Runs per person)
3:00 Bar Hang
*Split Work as Needed

09-01-23

Strict Press
6 Sets x 5 Reps
Work to Heavy 5
*6 Reverse Lunges with Each Weight

For Time:
30-20-10
Assault Bike Calories
Push Ups
Double DB Hang Cleans
Rest 2′ between rounds

08-31-23

Hang Cleans
10-8-6-4-4-4
All Sets Unbroken – Work to Heavy 4

16′ AMRAP
3 BMU / 5 CTB Pullups
5 Deadlifts (with final hang clean #)
200m Run

08-30-23

Strict Press
8 Sets x 4 Reps
Work to Heavy 4
*3 Hang Cleans After Each Set

15′ AMRAP
50 Singles
25 Medball Abmat Situps
15 Airsquats to Medball

08-29-23

4 Rounds:
5 DBL DB Curls
5 DBL DB Press
5 Devil Press
20 Flutterkicks 2ct.

18′ AMRAP
5 Close Grip Bench
6 Weighted Walking Lunges
20/17 cal Row or Ski
6 Weighted Walking Lunges

08-28-23

Strength
3 Sets x 5 Reps
Pause Back Squats
Then,
3 Sets x 4 Reps
Back Squats
*Work to Heavy

EMOM x 5 Rounds
3 Back Squats with Final Weight from Above

10′ AMRAP
5 Power Cleans (with 1/2 Weight from Above)
5 Bar Over Burpees
5 Push Ups with 1 Sec Pause at Top

08-25-23

Strength
7 Rounds to Find Heavy Complex of:
2 Deadlifts + 2 Hang Cleans

For Time:
1000m Row
50 One Arm DB Thrusters 40/25
*Switch Arms Every 5 Reps
25 Burpees

08-24-23

Strength
5 Rounds
10 DBL DB Curl
5 DBL DB Deadlifts
5 DB Pushups with Row Each Side

18′ AMRAP
20 Abmat Situps
1 Lap Farmer Carry
250/200m Row or Ski
1 Lap Farmer Carry

08-23-23

Strength/Skill
4 Rounds
5 DB Lunge R
5 DB Press in Lunge
5 DB Lunge L
5 DB Press in Lunge
10 Side Plank Lifts per Side

WOD I. For Time
50 One Arm DB Hang Split Snatch
*5 Per Arm Then Switch

WOD 2. For Time
1 Mile Run
*1st 800m Must be Sub 5:00 to GET to do 2nd 800!!

08-22-23

Strength I.
8 Sets x 4 Reps
Strict Press
Work to Heavy 4RM
*2 Pause Back Squats at each Weight

Strength II.
1′ Max Back Sqats at Final Weight From I.

12′ AMRAP
20 KB Swings Russian 70/53
10 Pause Push Ups
10 TTB / 15 Kto90