05-03-24

Hang Cleans
12′ to Work to Heavy 5 Rep

22′ AMRAP – Team of 2-3
100 Wallballs
80 Sumo Deadlifts
60 Cal Bike or Ski

05-02-24

4 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Row
10 DB Pushup Row
5 Romanian Deadlifts

20′ AMRAP
10 CG Bench Press
10 DB Step Overs
5 DB Push Press

05-01-24

Suitcase Carry
200m with 3 Goblet Squats Every 30 Steps

4 Rounds – Alt EMOM
Row or Ski
Tuck Ups
Burpees
*Rest 1′ Between Rounds

04-30-24

Strict Press
10-8-6-6-4-4
Work Up in Weight
*2 Back squats at Each Weight

12′ AMRAP
5 Clean & Jerks
10-20-30-40-50…..
DU / 2 x Singles

04-29-24

Power Cleans
15′ to Find a Moderate 5 Reps Touch and Go

16′ AMRAP
200m Run
10-20-30-40-50….
Goblet Squats (1/3 of # from Power Cleans)

04-26-24

Warm Up WOD:
3 Rounds
8 KB Deadlifts
3 Goblet Squats
8 Push Ups with Pause at Top

Find Heavy Complex of:
Deadlift
Power Clean
Deadlift
Hang Clean

18′ AMRAP
10 DBL DB Bench Press
20 Walking Lunges
5 Deadlifts

04-25-24

4 Rounds:
10 Front to Side Raises
12 DBL DB Curls
20 Alt DB Bent Over Rows
1′ Ring Plank Hold

Helen
4 Rounds for Time:
400m Run
21 KB Swings
12 Pull Ups

04-24-24

Warm Up WOD – 4 Rounds:
10 Goblet Squats
5 Push Ups

Front or Back Squats
8 Rounds x 3 Reps
Work Up to Heavy 3

For Time & For the Board
1000m Row or Ski

04-23-24

Quick Warm Up WOD – 4 Rounds
10 Ring Rows
20 Walking Lunges 35/25

25′ AMRAP
500/450m Row or Ski OR 400m Run
50 Abmat Situps
500/450m Row or Ski OR 400m Run
30 1 Arm DB Push Press 50/35

04-22-24

Clean & Jerks
Warm Up to Heaviest WOD Weight

10′ to Work:
10 Clean & Jerks at Weight 1
Rest 1′
10 Clean & Jerks at Weight 2
Rest 1′
10 Clean & Jerks at Weight 3
Rest 1′
Max Clean & Jerks with Remainder of Time

*Weight Chart Posted at Gym.