08-23-24

Power Cleans
Work to Heavy 3 Rep Touch & Go
*with a 2 second pause in the catch

14′ AMRAP – Team of 1, 2 or 3
30 cal Row or Ski
20 Knees Above 90
10 Burpees

08-22-24

4 Sets
10 DBL DB Curls
10 DBL DB Bent Over Rows
5 DB Deadlifts
15 Bent Over Flys
15 High Pulls

20′ AMRAP
10 Bench Press
10 Weighted Walking Lunges

08-21-24

Push Press
3 Sets x 10 Reps
*5 Hang Power Cleans After Each Set

3 Sets x 5 Reps
*3 Hang Power Cleans After Each Set

3 Sets x 1 Rep
*Working Up in Weight Each Set

12′ AMRAP
5 – 10 – 15 – 20 ……
Deadlifts
25 Abmat Situps

08-20-24

Back Squats
20 – 15- 10 – 5 – 5- 5

16′ AMRAP
10 Goblet Squats (1/3 of Heavy 5 from above)
10 Air Squats
5 Burpees
400m Run

08-19-24

Strict Press
6 Sets x 5 Reps
Work to Heavy 5

1′ Max Reps of Shoulder to Overhead

WOD: For Time
1000/900m Row or Ski
Rest Until 10′, Then Repeat

08-16-24

35′ AMRAP – Team of 2 or 3
10 – 20 – 30 -40 -50 ……
Pull Ups
Calories on a Machine
1 Arm DB Thruster
ONE 200m Run

08-15-24

3 Rounds
10 Alt DB Curl & Press
20 Alt DB Rows
5 Front Squats
5 Romanian Deadlifts

25′ Cap
10 – 1
Bench Press @ 75% BW
Deadlifts @ 100% BW

08-14-24

Strength – Complex
2 Hang Cleans
1 Front Squat
2 Hang Cleans
1 Front Squat

4 Rounds x 2′ AMRAP
14/12 Cal Row / Ski
Max Walking Lunges
2′ Rest
*Work 2′ / Rest 2′ – Score is Cumulative Lunges for all 4 Rounds

08-13-24

Push Press
10 – 10 – 5 – 5 – 5 – 5
Work to Heavy 5RM

16′ AMRAP
600m Run
10 Deadlifts
400m Run
10 Deadlifts
200m Run
10 Deadlifts
*Repeat 200m Run + 10 Deadlifts til Time is up.

08-12-24

Back Squats
6 Rounds x 10 Reps
Start Light and Work Up to Heavy 10RM

12′ AMRAP
10 Cleans (75% of Squat Weight)
25 Abmat Situps