09-09-22

Deadlifts & Barbell Hip Thrusts
10 of Each @ 35/45/55/65%

For Time:
21-15-9
KB Swings American 53/35
Goblet Squats
Burpees

09-08-22

3 Rounds:
10 Double DB Bicep Curls
10 Double DB Bent Over Row
5 Double DB Push Press

WOD I.
Alt EMOM x 10 Rounds:
1. 5 Double DB Thrusters 50/30
2. :20 Double Unders

WOD II.
10′ to Find Heavy Hang Squat Clean

09-07-22

8 Rounds NFT:
10 Close Grip Bench
10 Plate Tuck Ups
20 Alt Bicycles
:15 Assault Bike Sprint

09-06-22

Aerobic Endurance Day:

5000m Row for Time

09-05-22

Hotshots 19

6 Rounds:
30 Airsquats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run

09-02-22

Strength
12′ to get heavy complex of:
3 Deadlifts + 2 Hang Cleans

WOD for time:
500m Row Buy In
Then –
75 Hang Cleans @75% of complex weight
(every break = 20 mountain climbers)
500m Row Cash Out

09-01-22

Split Squats
5 Sets x 5 Reps/Leg

14′ AMRAP
25 Russian KB Swings 70/53
30 DU
5 Double Push Up Burpees

08-31-22

3 Rounds:
10 DB Curl & Press
20 DB Rows
5 DB Push Ups w/5 sec Pause at Top

6:10 Abs AMRAP
20 Tuck Ups
20 Alt Bicycles
:20 Superman
:20 Hollow Rock
20 Flutterkics

6′ to Find
6 Rep DB Hang Snatch

13′ AMRAP
200m Run
10 TTB
10 DB Hang Snatch
2-4-6-8-10….DB Front Squats

08-30-22

Strict Press + Push Press + Back Squat
5 + 2 + 1 @ 35/45/55%
2 + 2 + 1 @ 65/75 + one more heavier set %

3′ EMOM x 5 Rounds
1. 7 Backsquats at Ending Weight on Strength Work
2. 10 Single DB Walking Lunges
3. 10/8 cal Row

08-29-22

12′ to Find:
3 Rep Heavy
Power Clean & Bench Press

“Tin Man” – For Time:
5 Rounds
5 Power Cleans @100%BW
5 Bench Press@100%BW
Rest 5′ (while resting, reduce load on each bar 30/20#)
Then, 5 Rounds
5 Power Cleans
5 Bench Press