05-24-21

4 Rounds:
10 Plate to Overhead
5 Burpee to Plate
10 DB Curl
10 DB Row
:10-:20 DB OH Hold

WOD: The Chief
3 min AMRAP / 1 min Rest / 5 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats

04-29-21

8 Rounds NFT
6 CG Bench
10 Bent Over Flys
5 Windmill/side
5 Hollow/Tuck up/V Up/V Hold

04-28-21

3 Rounds:
500/400m Row
20 Walking Lunges

WOD: Team of 2 – 20′ AMRAP
30 DU
10 DB Thrusters
10 Burpees
10 TTB
100m Row

04-27-21

Warm Up WOD:
3 Rounds
15 Plate GTO
20 Russian Twist
30 Toe Taps

Deadlifts
10@35%
10@45%
4 Rounds: 5 @ 55%
6 T Push Ups
6 Air Squats

10′ AMRAP
20 Russian KB Swings
20 Abmat Situps
:30 Plank Hold
10 Sumo DL

04-26-21

Strength:
DB Work

WOD: For Time – Big Monday
800m Run
21 Cleans 135/85
15 Front Squats
9 Push Press
600m Run
15 Cleans
12 Front Squats
9 Push Press
400m Run
9 Cleans
9 Front Squats
9 Push Press

04-23-21

Barbell Complex – 10′ to Heavy:
Deadlift
Hang Clean
Power Clean
Hang Clean
Deadlift

15′ AMRAP – Team of 2
10 Cal Row
10 Deadlifts
10 TTB
10 Goblet Squats
20 Abmat Sit ups

04-22-21

Overhead Squats
5@30/35/40/45%

WOD: 25′ AMRAP

25/20 Cal Row
200m Run
20 Wallballs
5 Strict Pullups
10 Walking Lunges

04-21-21

Warm Up Wod: 4 Rounds
5 T Push Ups
3 Burpees
5 Air Squats

NFT: 5-8 Rounds
20 Abmat Sit ups
10 Alt DB Snatch 50/35
10 CG Bench (Get Heavier Each Round)
5 Burpees
200m Run or 15/10 Cal Bike

04-20-21

Push Press
10@52/55/58/58%

Strict Press
3 Attempts to get Heavy 10 Rep Max

3 Rounds x 5:00EMOM
25/18 Cal Assault Bike
10 Power Cleans 135/85

04-19-21

Backsquats:
10 @ 57%
8 @ 67%
6 @ 71%
4 @ 67%

Row Intervals:
0:00: 750m Row
8:00: 250m Row
14:00: 500m Row for Time

Front Squats
10 @ 60/70/70/70%