04-09-2021

4 Rounds:
2 Attempts @ 4 Front Squats
400m Run
*Record Heaviest 4 FS / Fastest 400m Run

04-08-2021

8 Rounds NFT
5 CG Bench
5 DB Thrusters
15 Weighted Sit Ups
20 DU
*Increase weight on bench & thrusters

04-07-2021

Deadlifts
10@35/45%
5@55/65%

5 Rounds Alternating EMOM:
5 DL @ 100% 1RM Clean Weight
3 Ring or BMU
15/10 Cal Row

04-06-2021

Push Press
10@ 35/45/55/65%

For Time:
50/40 cal Row – Buy In
Then:
200m Run
15TTB
20 American KB 53/35
400m Run
15 TTB
20 KB Swings
200m Run
15 TTB
20 KB Swings
400m Run – Cash Out

04-05-2021

4 Rounds:
10 DB Curl & Press
10 DB Row
5 DB Burpees

12′ to find Heaviest DHP:
3 DL
2 Hang Clean
1 Push Jerk

WOD: 8′ AMRAP
5 DB C&J Right
5 Front Squats
5 DB C&J Left
2-4-6-8-10-12……Burpees

04-02-2021

Skill: Pause Backsquats

WOD: 3EMOM
2-4-6-8-10-12 Backsquats @65%
10 Plate GTO
20 Plate Pressed Flutter kicks
5 Burpee to Plate

04-01-2021

For Time:
200m Run
21 OHS 95/65
400m Run
15 OHS 115/75
800m Run
9 OHS 135/85
200m Run
3 OHS 155/95

03-31-2021

Strict Press
10@35/45%
6@55/65%
Group EMOM x 5 Rounds: 5 Strict Press @70% + 4 Bar Over Burpee

WOD: NFT (8-10 Rounds)
5 CG Bench
2 TNG Squat Cleans
*Get Heavy

03-30-2021

Backsquats
10@35% all paused
8@45% no pause
6@55% no pause

Alt. EMOM x 4 Rounds
Minute 1. 5 Backsquats @65%
Minute 2. 15-25 DU

WOD: For Time (17′ Cap)
20 Juming Airsquats
40 Abmat Situps
30 Alt DB Snatches 50/30
20 TTB
100 DU
30 Alt DB Snatches
40 Abmat Situps
100 DU
20 Burpees

03-29-2021

Push Press
5@35/45/55/65%
Group EMOM: 5 Rounds x 3 Push Press @70%

WOD:
6 EMOM x 3 Rounds
500m Row
15 DL @ 70% of Push Press