08-09-24

3 Rounds
10 DBL DB Bicep Curls
20 ALT Bent Over Rows
5 Devils Press

25′ Min Cap
15 – 12 – 9 – 6 – 6 – 6 …
CG Bench Press (going up in weight but stay unbroken)
10 HR Pushups with 2 sec Pause at Top
10 Goblet Squats

08-08-24

Shoulder to Overhead
12′ to Find 1 RM

16′ AMRAP
500m Row o Ski
400m Run

08-07-24

Deadlifts
15′ to Build to Heavy 3 Rep

15′ AMRAP
10-20-30-40-50……
Step Ups
10 TTB / 15 Knees Above 90

08-06-24

Overhead Press
5 Rounds:
2 Strict Press into 3 Push Press

4 Rounds – 3′ on / 3′ rest
18/14 Cal Row/Ski Buy in Each Round
Then, with Remainder of 3′ – AMRAP of
5 Hang Cleans
5 Burpees Over Bar

08-05-24

Pause Back or Front Squats
4 Sets x 4 Reps
3 Sets x 3 Reps
2 Sets x 2 Reps
*Adding Weight to Reach Heavy 2 Rep. Pause on ALL Reps

12′ AMRAP
25 Abmat Situps
10 Goblet Squats (@25% of Squat Weight Above)
10 Hang DB Snatch

08-02-24

3 Rounds
16 DB Curl & Press
20 Bent Over Rows
5 Devil’s Press
5 Front Squats

WOD – NFT
10 CG Bench
6 D Ball Over Shoulder
2 D Ball Front Squats

08-01-24

25′ Endurance AMRAP
50/40 cal Row or Ski
50 DU / 150 Singles
400m Run
50 DU / 150 Singles

07-31-24

Push Press
10-9-8-7-6-5-5-5
*Work up to Heavy 5 Rep

14′ AMRAP
10-20-30-40-50…….
Medball Abmat Situps
Seconds in Plank Hold
Seconds in Bottom Squat Hold with Ball

07-30-24

3′ AMRAP Warm Up WOD
5 Goblet Squats 70/53
5 Sumo DL
5 Burpees

Front Squats or Back Squats
6 Rounds x 5 Reps
*Work to Heavy 5 Rep Max

1:30 EMOM x 10 Rounds
1 Front or Back Squat with Above Weight

07-29-24

Deadlifts
12′ to work to Moderate/Heavy 10 Unbroken

25′ AMRAP
15 Pullups / 20 Jumping Pullups
10 Deadlifts
400m Run