07-02-20

Strength:
1. Power Cleans
5@45/55/65%
3@75/85%
2. Front Squats
3 Sets of 10 Reps @ 47%

WOD: 10′ AMRAP
3 Squat Cleans @50%Front Squat Max
2 Dead Lifts
20 Situps

07-01-20

Strength:
4 x 8reps
Bicep Curls
Tricep Extensions
DB Row

WOD: NFT x 5 Rounds
8 Unbroken CG Bench (go up)
8 Box Jump (go higher)
400m Run (go fast)

06-30-20

WOD 1. Alternating EMOM Ladder x 5 Rounds
Minute 1. Front Rack Lunge Steps x 6 95/65
Minute 2. 10-20 TTB

WOD 2. For Time
1000m Row
Rest 6:00
2000m Row

06-29-20

Strength: 15′ to Establish Max DB# Complex
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 STO

WOD: 10′ AMRAP
20 DU
10 Russian KB Swings 88/70/53

06-26-20

WOD 1. NFT
15/10 Cal Bike
Double KB Carry 111/88/70/53

WOD 2. 20′ AMRAP
400m Run
10 Deadlifts 135/85
5 Bar Over Burpees
10 CTB Pullups

06-25-20

NFT WOD
10-10-8-8-6-6-4-2
Bench (work to Heavy 2)
20 DU
1 Clean & Jerk (Heavier Each Round)

06-24-20

Warm Up WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Strict Press / Push Press
45/35

Skill: 4 Rounds
8 Bicep Curls per Arm
8 Tricep Extensions
5 Hang Power Cleans @50%

WOD: 16′ AMRAP
5 Deadlifts @75% 1RM Hang Power Clean
20 Abmat Situps
200m Run
1 Power Clean

06-23-20

Push Press
8@45%
5@55/65%
3@75/85/90%
+*3 Front Squats with Each Weight

WOD: 4 Rounds / Each for Time
750m/500m Row
2 Squat Cleans with 90% Push Press Weight
15 HSPU / 25 HR Push Ups

06-22-20

Backsquats
8@35% (Pause 1st 2 reps)
5@45/55% (Pause 1st rep)
3@65/75% (Pause 1st rep)

WOD: 15′ AMRAP
10/8 Cal Row
10 Alt DB Snatches 70/50
5 Ring or Bar Muscle ups

06-19-20

Power Cleans
8@45%
5@55/60%
3@65/70%

WOD: 15′ AMRAP
1 Deadlift
1 Power Clean
3 Bar Over Burpees
7 TTB
100m Run
*Add 1 DL Every Round.