04-29-22

Power Cleans
5@35/45/55%
3@65/75/85%

25′ AMRAP – Team of 2-3
15/10 Cal Row
15 Wallballs
5 STO 155/105
5 Bar Over Burpees
100m Run

04-28-22

3′ AMRAP #JustaBar
1-2-3-4-5-6-7-8…
Hang Clean
Strict Press
Forward/Back Lunge Step to Plate x 4

30′ Running Clock/Cap
3 Rounds:
10 CG Bench
10 Kb Sumo DL
10 Walking Lunges w/DB or KB Front Rack
200m Run
Then, 5 Rounds:
5 CG Bench
6 KB Sumo DL
6 Walking Lunges w/DB or KB Front Rack
200m Run
*Add Weight to Each Movement Going to Heaviest Possible

04-27-22

5′ Alt Rower / Bike x 3 Rounds
Get your calories (see chart on whiteboard), rest the remainer of 5′.

04-26-22

Front Squats
5@35/45/55/65%

Alternating EMOM x 4 Rounds
1. 3 Front Squats @ 75%
2. 10 Hollow Rock + 10 Tuck Ups

10′ AMRAP
20 Russian KB Swings
20 Sit ups
20 Mountain Climbers

04-25-22

3′ Quick WOD:
1-2-3-4-5-6….
Double DB Hang Squat Clean
DB Push Ups
10 Jumping Jacks

6′ EMOM x 3 Rounds
40/35 Cal Row
15 DB Push Press 50/25
50 DU / 150 Singles

04-22-22

Power Cleans:
5@35/45/55%
Load to 65%, then 6′ to Get 3 Rep Touch & Go

10′ AMRAP
2-4-6-8-10…..Perfect Push Ups
20 DU / 50 Singles

04-21-22

Box Jump Work

For Time
2 Rounds:
10 DB Thrusters
10 DB Deadlifts
Run 800m
Then, 2 Rounds:
10 DB Thrusters
10 DB Deadlifts

04-20-22

Warmup:
4′ to Row Max Calories
Target: 115/85
*Difference in acutal and target: Complete in burpees

3 Rounds:
10 Alt DB Curl & Press
20 Alt DB Rows
5 Push Ups
20 Toe Taps

10′ AMRAP
20 Walking Lunges
10 CTB Pullups

04-19-22

Push Press
10@35%
5@45/55/65%
Load 75% to use in WOD

18′ AMRAP
3 Rounds:
3 Cleans
3 STO
2 Burpee Over Bar
Then, 400m Run

04-15-22

Strict Press
10@35/45/55%
3 Attempts at 5 Rep Max
*Perform 5 Hang Power Cleans after Every Set

3 Rounds
3′ to Complete 3 Rounds
5 Hang Cleans
5 T Push Ups
3 Burpee Over Bar
Rest 2′
*Add Weight to Hang Clean – Get Heavy – Stay Unbroken