01-13-22

Strict Press
10@35%
8@45%
3 sets of 6@55%
*5 Barbell Curls After Each Set.

WOD: For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 135/85
3 Burpees Over the Bar
5 Jumping Lunges

01-12-22

NFT Bench Day
7-10 Rounds:
5 CG Bench – working to heavy 5
5 KB Deadlifts
:20 Double KB Front Rack Hold
20 Abmat Situps

01-11-21

Backsquats:
5@35/45/55/65/75/80%

WOD:
0:00-10:00
50 Cal Bike for Time
Rest til 10:00
@10:00 Start 10′ AMRAP Ladder
10-20-30-40-50
DU (2x Singles)
Wallballs 20/14

01-10-22

3 Rounds DB Work:
10 Wonder Woman to Press
10 Flys
10 Renegade Rows

WOD: For Time:
500m Row Buy In
Then, 2 Rounds:
50 OH Walking Lunges 30/20
20 Devil Press

01-07-22

4 Rounds:
5 Bicep Curls R
6 OH Walking Lunges R
Max TTB
6 OH Walking Lunges L
5 Bicep Curls L

For Time:
50 Goblet Squats 53/35
*100m Run if you drop

01-06-22

Endurance
0:00-6:00: 1000m Row
6:00-12:00: 800m Run
12:00-18:00: 1000m Row
18:00-20:00: Max Burpees to Double 45# Plate Stack

01-05-22

Strength:
15′ to Find 5RM Barbell Thruster

WOD: 15′ AMRAP
10 CG Bench Press
5 DB Thrusters
30 DU / 75 Singles

01-01-22

4 Rounds:
12 Bicep Curls
20 Bent Over Row
6 Up Down w/ DB

Power Cleans
5@35/45/55%
*Load 65% for WOD

WOD: 3 Rounds of 3′ Cap
250/200m Row
20 Walking Lunges
15 Power Cleans
Rest 2′

12-30-21

NFT:
10-1
Bench @75-100% BW
Deadlift @100-150% BW
Bent Over Flys 15/10/5

12-29-21

W/U WOD – 3 Rounds:
10 Plate GTO 45/35
20 Russian Twists
20 Plate Pressed Flutter Kicks (2 ct)
10 Plate Floor Presses

WOD: For Time:
400m Run
50 Walking Lunges
400m Rum
50 Pushups
400m Run
4 Rounds of: 5 Burpees, 10 Jumping Lunges
400m Run