06-11-24

Warm Up WOD:
4 Rounds
10 KB Swings Russian 70/53
8 HR Push Ups
10 Jumping Jacks

WOD: For Time:
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans
20 DU / 40 Singles
5 Up Downs

06-10-24

Strength:
6 Rounds
5 Strict Press + 3 Push Press + 2 Pause Front or Back Squats

18′ AMRAP
30/25 Calories Row or Ski
20 One Arm DB Push Press
20 Goblet Squats
20 Knees Above 90

06-07-24

Strength:
DB Bench Complex

WOD:
11′ AMRAP of Max Wallballs
Team of 2-3

06-06-24

Squat Clean
15′ to Find Heavy 1 Rep

12′ AMRAP
10 Devils Presses 35/25
10 Pull ups

06-05-24

Deadlifts with Hold
5-8 Rounds: 5 Reps – Working up to Heavy 5
Lift at :00; Hold til :05; Touch and go lift; Hold til :10; Touch and go lift; Hold til :15; Touch and go lift; Lift at :20; Drop

For Time:
1 Mile Run

06-04-24

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

18′ AMRAP
1000/900m Row or Ski – Buy In
Then, AMRAP of:
30 1 Arm DB Thrusters
300m Run
:30 Rest

06-03-24

Skill:
Clean Technique
Scarecrow: Hang Clean, Below Knee Clean, Power Clean

12′ AMRAP
25 Situps
15 HR Pushups
15 Knees to Chest
25 DU / 50 Singles

05-31-24

For Time – 30′ Cap
“Manion” – 7 Rounds
400m Run
29 Back Squats 135/85

05-30-24

30′ AMRAP – Team of 2-3
100/90 cal Row or Ski
100 Bench Press 135/85
100 DB Hang Clean 35/25

05-29-24

Pause Back Squats
5 Sets x 5 Reps
Work to Heavy 5 – 2 Second Pause at Bottom of Every Squat

16′ AMRAP
500/450m Row or Ski
20 Weighted Box Step Overs
10 Goblet Squats
200m Run