04-20-23

3 Rounds:
10 Double DB Curls
20 Alternating DB Row
10 KB Sumo DL
5 Goblet Squats

20′ AMRAP
30 Box Step Ups
5 Burpees
30 DB Snatch 50/30
5 Burpees
15 TTB / 30 Knee Above 90

04-19-23

A. Pause Backsquats
6 Sets x 5 Reps
Increasing Weight – 3 Second Pause for Every Squat

B. Alternating EMOM x 5 Rounds
Minute 1: 3 Backsquats using Weight from A. No Pauses
Min 2: :30 Seconds Max Tuck Ups

C. Choose One – For Time
1000m Ski
1000m Row
800m Sprint

04-18-23

Push Press
2 x 10 Reps
2 x 7 Reps
2 x 4 Reps
*5 Romanian Deadlifts After Each Set

20′ AMRAP
400m Run
500m Row or Ski
50 DU / 150 Singles

04-17-23

3 Rounds
10 Alt Curl & Press
20 Alt DB Rows
5 DB Deadlifts
15 Standing Flys

15′ AMRAP
1 Round of Cindy:
5 Pullups
10 Push Ups
15 Air Squats
1 Deadlift
*Add 1 DL Each Round. ie. 1 Round Cindy, 1 DL, 1 Round Cindy, 2 DL, 1 Round Cindy, 3 DL, …….

04-14-23

30′ NFT
5 CG Bench Press
25 DU / 75 Singles
10 Cal Ski
1 Lap Farmer Carry

04-13-23

A. Push Press
10-8-6-5-5-5
Start at 35% and work up to Heavy Unbroken 5

B. 3 Rounds
:30 OH Hold with 5RM Push Press Weight (from A.)

C. 3′ Max Calorie ROW

04-12-23

Power Cleans
5 Rounds x 5 Reps (Touch & Go)
Start at 35% and work to Heavy T&G 5

20′ AMRAP
400m Run Buy In
Then,
2 Power Cleans
2 Burpees
200m Run
Add 2 Cleans & 2 Burpees Each Round….2, 4, 6, 8, 10……..

04-11-23

Strict Press
10-8-6-5-5-5
Start Light / Work to Heavy Unbroken 5
*4 Tempo Romanian Deadlifts at Each Weight

3 x 6′ EMOM
2′ Row Max Calories
15 CTB Pullups
*rest remainder of 6′

04-10-23

Backsquats
10@35%
8@45%
6@55%
4@65%

Alternating EMOM x 5 Rounds
1. 2 Backsquats @75%
2. 10/8 cal Ski
*On Round 5, Max Backsquats

12′ AMRAP
30 Abmat Situps
30 Walking Lunges (1DB OH)

04-07-23

Warm Up WOD – 3 Rounds
20 Side Raises 15/10/7.5
10 High Pulls
10 Push Ups

25′ AMRAP
10 Close Grip Bench @ 50-75% BW
25 Tuck Ups w/1 Sec Pause
250/200m Row or Ski
10 Walking Lunges