05-16-24

Clean & Jerk
12′ to Find 5 Rep Touch & Go

15′ AMRAP
2-4-6-8-10….
Clean & Jerk
200m Run

05-15-24

Back Squats
5 Rounds x 3 Reps
*Work to Moderate 3 Rep (around 50% of 1 Rep Max)

5 Round EMOM
3 Back Squats
20 Walking Lunges

10′ AMRAP
25 Tuck Ups
25 Air Squats

05-14-24

Sumo Deadlifts
15′ to Find Heavy 10 Rep

12′ AMRAP
20 Russian KB Swings
10 HR Push Ups
:30 Bar Hang

05-13-24

Strict Press
8 Sets x 5 Reps
*10 second OH hold on last rep of each set
**3 Deadlifts at Each Weight

14′ AMRAP
500/450m Row or Ski
2 Rounds:
20 DB Hang Cleans
10 Burpees Over DB

05-10-24

Skill:
Squat Cleans

14′ AMRAP – Team of 2
50/40 cal Row or Ski
20 Squat Cleans

05-09-24

Warm Up WOD – 5 Rounds
5 HR Push Ups
20 Single Jump rope
6 Lunge Steps

NFT Flight Simulator
5 CG Bench Press
Unbroken Jump Rope: 5-10-15-20-25-30 DU (Start with 5, add 5 reps each round staying unbroken)
6 Front Rack DB Lunge Steps

05-08-24

25′ AMRAP
400m Run
50 Abmat Situps
1′ Plank Hold
1′ Rest
400m Run
50 Knees Above 90
1′ Plank
1′ Rest

05-07-24

Fight Gone 15 for 30
30′ AMRAP – Team of 3
15 Wallballs
15 KB Sumo DL High Pulls
15 Box Jumps
15 Shoulder to Overhead
15/12 Cal Row

05-06-24

Push Press
7 Sets x 3 Reps
Working Up to Heavy 3
*2 Deadlifts at Each Weight

10′ AMRAP
2-4-6-8-10….
Deadlifts
Burpees Over Bar
Airsquats

05-03-24

Hang Cleans
12′ to Work to Heavy 5 Rep

22′ AMRAP – Team of 2-3
100 Wallballs
80 Sumo Deadlifts
60 Cal Bike or Ski