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

05-02-24

4 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
10 DB Pushup Row
5 Romanian Deadlifts

20′ AMRAP
10 CG Bench Press
10 DB Step Overs
5 DB Push Press

05-01-24

Suitcase Carry
200m with 3 Goblet Squats Every 30 Steps

4 Rounds – Alt EMOM
Row or Ski
Tuck Ups
Burpees
*Rest 1′ Between Rounds

04-30-24

Strict Press
10-8-6-6-4-4
Work Up in Weight
*2 Back squats at Each Weight

12′ AMRAP
5 Clean & Jerks
10-20-30-40-50…..
DU / 2 x Singles

04-29-24

Power Cleans
15′ to Find a Moderate 5 Reps Touch and Go

16′ AMRAP
200m Run
10-20-30-40-50….
Goblet Squats (1/3 of # from Power Cleans)

04-26-24

Warm Up WOD:
3 Rounds
8 KB Deadlifts
3 Goblet Squats
8 Push Ups with Pause at Top

Find Heavy Complex of:
Deadlift
Power Clean
Deadlift
Hang Clean

18′ AMRAP
10 DBL DB Bench Press
20 Walking Lunges
5 Deadlifts