07-16-20

Strength: 12′ to Find Heavy
Hang Clean (Power or Squat)

WOD: 12′ AMRAP
2-4-6-8-10-12-14-16…
DB Hang Snatch (1/2 on Right; 1/2 on Left)
20 DU / 60 Singles
15 Abmat Situps

07-15-20

WOD: 15′ AMRAP
5 Deadlifts 225/155
1 Round of Cindy: 5 Pullups, 10 Push ups, 15 Airsquats
5 Bar Over Burpees

07-14-20

Strength: Push Press
8@45%
5@55/65%
3@75%

WOD: 20′ AMRAP
5 STO 135/85
3 Front Squats
400m Run

07-13-20

No Todd NO!
1:00 Assault Bike
Rest 2:00
2:00 Assault Bike
Rest 4:00
3:00 Assault Bike
*For Cumulative Calories

WOD: Alternating EMOM x 6 Rounds
1. 6 Backsquats @47.5% of 1 RM
2. 20 Sit Ups
3. 1:00 Rest

07-10-20

Time for Each “Set”
250 Row
20 Walking Lunge with DB in Front Rack
10 Burpees
Rest
500m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
750m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
1000m Row

07-09-20

8 Rounds NFT
5 CG Bench
5 per Arm DB Curls
10 Weighted Sit ups
5 DB Thrusters

07-08-20

Strength:
Squat Clean
8@40%
5@50%
4@60%
3@70%
2@80%
1@90%

WOD: 15′ AMRAP
3 DL @ 90% Squat Clean 1RM
10 Pushups
3 RMU/BMU or 8 Pullups

07-07-20

Strength:
Strict Press
8@35%
5@45/55/65%
3@75/85%

WOD: Alternating EMOM x 7 Rounds
5 Push Press/Jerk @ 90% Strict Press weight
5 Sumo Dead Lifts
10 TTB

07-06-20

Strength:
Back Squats
8@35%
5@45/55/65%
3@75/85%
1@95%

WOD: 14′ AMRAP Ladder
1-2-3-4-5-6-7-8-9….
DB Hang Clean Right
Front Squat
DB Hang Clean Left
Front Squat
20 DU
100m Run

07-03-20

Strength:
Strict Press *5 Strict Pullups After Each Set
8@35%
5@45/55/65%
3@75/85%

WOD: 15′ AMRAP – Team of 2
15/10 Cal Row / Bike
10 DB Snatch
10 Wallballs
10 Front Squats
10 Burpees