08-03-23

Strength:
10′ to Find Heavy Complex
2 Power Clean + 2 Hang Clean + (optional) 1 Shoulder to Overhead

Alternating EMOM x 5 Rounds
Min 1. 5 Deadlifts
Min 2. 10/7 Cal Row or Ski
Min 3. 10 TTB

08-02-23

20′ AMRAP
Buy In with 3 Rounds:
200m Run
30 Abmat Situps
30 DU/60 Singles
Then, AMRAP of:
400m Run
20 Tuck Ups
15 DU / 30 Singles

08-01-23

Push Press
3 Sets x 8 Reps
3 Sets x 4 Reps
Work to Heavy
*3 Deadlifts After Each Set

WOD:
3 Rounds
In 3′, Row 20/15 cal + Max Burpees in Remaining Time
Rest 3′

07-31-23

10′ to Find Heaviest Complex of:
3 Deadlifts
1 Hang Power Clean
2 Front Squats

10′ AMRAP
20 Alternating DB Snatch 50/35
50 DU / 100 Singles

07-28-23

4 Rounds
10 Double DB Bicep Curls
5 Push Ups with 2 sec. pause at top
5 Devil’s Presses

10-10-5-5-5-5-5
CG Bench – stay unbroken / work to heavy
12 OH DB Walking Lunges 50/30
5 Goblet Squats

07-27-23

5 Rounds
5 Weighted Strict Pullups
10 Knees to Chest
15 Bent Over Flys

18′ AMRAP
400m Run
300/250m Row or Ski
500m Assault Bike

07-26-23

8 Rounds
9 Deadlifts
6 Hang Cleans
3 STO
250/200m Row or Ski
Start Around 95/65 and add some weight each round.

07-25-23

Strict Press
7 Rounds x 4 Reps
Work to Heavy 4
After Each Set:
5 Hang Clean High Pulls
10 Hover to DB Pull Through

14′ AMRAP
400m Run
10 DB Hang Clean @50% of Final Strict Press #
5 Burpees
10 DB Hang Snatch

07-24-23

Backsquats
10 @35%
Then, 5 Sets x 5 Reps Working to Heavy 5

12′ AMRAP
25 Abmat Situps
10 Goblet Squats (25-35% of Heavy 5 Above)
10 Push Ups (2 Second Pause at Top)

07-21-23

30′ AMRAP
10 CG Bench (Heavy; not unbroken)
20 Single DB Weighted Step Ups 40/25
20/16 cal Row or Ski
200m Run