07-12-24

10 Rounds NFT
10 CG Bench Press
20 Medball Abmat Situps
:30 Plank

07-11-24

Quick Warm Up WOD – 3 Rounds
:30 Bar Hang
10 Light American KB Swings
200m Jog

For Time: HELEN
3 Rounds
400m Run
21 KB Swings 53/35
12 Pull Ups

07-10-24

Hang Cleans
15′ to Find a Heavy 5 Rep – Power or Squat

14′ AMRAP
10-20-30…..
Hang DB Snatch
40 DU / 100 Singles

07-09-24

Strict Press & Front Squats
6 Sets x 5 Reps
*3 Pause Front Squats After Each Set

21′ AMRAP
10-20-30-40-50…..
Box Step Ups
10 Weighted Walking Lunges

07-08-24

Quick WOD
100 Russian KB Swings
*Every :30 – 2 Goblet Squats
**Cap 4:00

Pick Your Order – Go Fast
500m Row/Ski
800m Run
35 Burpees

07-05-24

Strength/Skill
Squat Clean
Work to 1 RM

Team of 2
10′ Max Cal Row or Ski
*non working partner holds plank

07-04-24

Team of 2-3 – 30′ AMRAP
150 Wallballs
30 Clean & Jerk
10 Rounds:
20 Syncrho Tuck Ups
10 Synchro Push Ups

07-03-24

Jacob’s Ladder
5-8 Rounds – Moving Up in Weight
Double DB Complex of:
5 DL + 5 Hang Cleans + 5 Front Squats + 5 Push Press

14′ AMRAP
10 DB Hang Squat Cleans – R
200m Run
10 DB Hang Squat Cleans – L
10 Pull Ups

07-02-24

Strict Press
18 – 16 – 14 – 12 – 10 – 8 – 6
Work up in weight to heavy 6.

14′ AMRAP
25/20 cal Row or Ski
2 Rounds:
10 Power Cleans
10 Burpees Over Bar
10 Push Jerks

07-01-24

Back Squats
6 Sets x 5 Reps
1st Rep is :03 Pause at Bottom
*10 Walking Lunges after Each Set

14′ AMRAP
10-20-30-40…..
Alt DB Hang Snatch
Goblet Squats
30 Abmat Situps