08-24-23

Strength
5 Rounds
10 DBL DB Curl
5 DBL DB Deadlifts
5 DB Pushups with Row Each Side

18′ AMRAP
20 Abmat Situps
1 Lap Farmer Carry
250/200m Row or Ski
1 Lap Farmer Carry

08-23-23

Strength/Skill
4 Rounds
5 DB Lunge R
5 DB Press in Lunge
5 DB Lunge L
5 DB Press in Lunge
10 Side Plank Lifts per Side

WOD I. For Time
50 One Arm DB Hang Split Snatch
*5 Per Arm Then Switch

WOD 2. For Time
1 Mile Run
*1st 800m Must be Sub 5:00 to GET to do 2nd 800!!

08-22-23

Strength I.
8 Sets x 4 Reps
Strict Press
Work to Heavy 4RM
*2 Pause Back Squats at each Weight

Strength II.
1′ Max Back Sqats at Final Weight From I.

12′ AMRAP
20 KB Swings Russian 70/53
10 Pause Push Ups
10 TTB / 15 Kto90

08-21-23

Strength
Hang Clean & Press
6 Sets x 5 Reps
Add Weight Each Round

16′ AMRAP
250m Row/Ski
20 Goblet Squats 55/35
200m Run

08-18-23

5 Rounds
Double DB Complex:
3 Deadlifts + 3 Hang Cleans + 3 Thrusters
Work Up in Weight

WOD 1. EMOM
2-4-6-8-10
Double DB Hang Squat Cleans

WOD 2. EMOM
2-4-6-8-10-12-max
Burpees
If burpees are complete before :30, do airsquats to :30.
Last minute is Max burpees in one minute.

08-17-23

Strength:
5 Rounds
3 Strict Press Into 3 Push Press
Then,
3 Rounds
1 Strict Press Into 5 Push Press
Add Weight Each Round

For Time:
1000/900m Row
800m Run
500/450m Row
400m Run

08-16-23

Strength
Hang Cleans
10-8-6-4-3-2-2
Unbroken Sets – Work Up in Weight to Find 2RM

For Time:
50-40-30-20-10
Abmat Situps
Double Unders

08-15-23

Strength
3 Sets* x 5 Reps
Pause Backsquats
3 Sets* x 5 Reps
Backsquats
*10 Very Light American KB Swings After Every Set

16′ AMRAP
30/25 cal Row or Ski
60 Walking Lunges
20 Knees to Chest

08-14-23

5 Rounds
10 DB Hang Cleans
10 DB Push Press
5 Front Squats
15 Standing Flys
10 Strict Knees to Chest

16′ AMRAP
10 DB Hang Clean & Jerk
10 Burpees
400m Run

08-11-23

Strength
200m Suitcase Carry
*5 Goblet Squats Every 30 Steps

25′ AMRAP – Team of 2-3
20 Wallballs
15 Russian KB Swings
100m Run
5 Burpees
5 Pullups