08-10-23

Push Press
7 Sets x 5 Reps
Add Weight Each Round to Find Heavy 5

For Time:
50/40 cal Row or Ski
50 Abmat Situps
25/20 cal Row or Ski
50 Abmat Situps
50/40 cal Row or Ski
50 Abmat Situps

08-09-23

12′ to Find Heavy
Squat Clean
*5 Airsquats before the Lift
*5 Push Ups after the Lift

18′ AMRAP
6 CG Bench Press (50% 1RM / 1 sec pause at chest)
200m Run
10 Alt Hang DB Snatch

08-08-23

3 Rounds:
10 Curls
10 Press
20 DB Row
20 Weighted Calf Raises
5 Front Squats

3′ EMOM x 6 Rounds
10 Push Jerks (50%BW)
5 Burpee Over Bar
25 DU

08-07-23

Backsquats:
3 Rounds x 10 Reps
Start Light, Add Weight Each Round
These 3 Rounds are for Warm Up & Good Mobility
Then,
5 Rounds x 3 Reps
Increase Weight Each Round, Work to Heavy 3RM

15′ AMRAP
25/20 Cal Row or Ski
20 Walking Lunges
10 Push Ups
20 Walking Lunges
10 Push Ups

08-04-23

Warm Up WOD:
2 Rounds:
15 Plate GTO 30/25
5 Front Squats
10 Seated Presses

WOD: Team of 2
25′ to Row Max Calories

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