07-19-24

Strict Press to Push Press
*Work Up in Weight Each Round
6 Strict – 4 Push
5 Strict – 5 Push
4 Strict – 6 Push
3 Strict – 7 Push
2 Strict – 8 Push
1 Strict – 9 Push

18′ AMRAP – Team of 2
200m Farmer’s Carry
50 Goblet Squats
10 Synchro Burpees

07-18-24

Weighted Lunges
15′ to Find Heavy 8 Steps

14′ AMRAP
200m Run
20 Toes to Bar / 30 Knees Above 90

07-17-24

For Load – 25′ Cap
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Bench Press @ 75% BW
Deadlift @ 100% BW

07-16-24

Strict Press
3 Sets x 10 Reps
3 Sets x 5 Reps
Start Light, Work Up
*3 Hang Cleans After Every Set

15′ AMRAP
10 Hang Clean & Jerk
30 Abmat Situps
:30 Plank Hold

07-15-24

Strength:
3 Rounds
10 Dbl DB Curls
20 Bent Over Rows
5 Devil’s Presses
5-10 Strict Pullups

15′ AMRAP
30/25 Cal Row/Ski
30 Hang Single DB Cleans
30 Wallballs

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