02-03-22

WOD:
4 Rounds
10 Close Grip Bench
10 Tuck Ups
10 V Ups
200m Row Sprint
Then,
2 Rounds
5 Close Grip Bench
20 Flutter Kicks (2ct)
100m Row Sprint
*record fastest 200/100 rows

02-02-22

Skill:
Rope Climb

WOD: 15′ AMRAP
3 Rope Climbs
14 Weighted Box Step Overs
200m Run

02-01-22

Back squats
10@35%
8@45%
6@55%

WOD 1. Alternating EMOM x 5 Rounds
I. 4 Back squats @65%
II. 6 Russian KB Swings 88/53

WOD 2. 12′ AMRAP
25 American KB Swings 53/35
15 T Push Ups
5 Burpees

01-31-22

Strength:
Push Press
10@35%
8@45/55%
5@65/75%
*5 Strict Pull Ups After Each Set

WOD:
For Time – 3 Rounds:
500m Row
20 STO 135/95
30 Abmat Situps

01-28-22

3 Rounds
10 DB Curl & Press
10 DB Row
10 DB Pushups

WOD 1:
5 EMOM x 3 Rounds
0:00-4:00
10/8 Cal Assault Bike
20 Wallballs
30 Meball Sit Ups
Max Burpees in Remainder of Time
4:00-5:00
Rest
(Repeat x 2)

WOD 2.
4:00 to Accumulate Max DU

01-27-22

Strength:
Weighted/Barbell Lunge Steps
6 Total Steps / 6 Attempts to Get Heavy

WOD: 10′ AMRAP
10 DB Hang Split Snatch – 5 Left / 5 Right
3 Burpees
3 Goblet Squats

01-26-22

Strict Press:
10@35/45%
5@55/65/75%
*5 Deadlifts with Each Weight

WOD: For Time:
3 Rounds
5 Hang Clean 135/85
1 Push Jerk
5 Hang Clean
1 Push Jerk
5 Hang Clean
1 Push Jerk
400m Run
25 Toes to Bar

01-25-22

Skill:
Mobility

WOD: 18′ AMRAP
10 Close Grip Bench Press @ 50-75% BW
5 Front Squats @ 50-75% BW
20/15 Cal Assault Bike

01-24-22

Strength:
Barbell Hip Thrusters

WOD: For Time:
30-20-10
Cal Row
Deadlifts 185/105
Walking Lunges

01-21-22

Strength:
Turkish Get Ups

WOD: 10′ AMRAP
5-10-15-20-25-30……
GTO with Plate 45/35
5 Burpee to Plate
5 Strict Pullups

Post WOD:
2 More Attempts @ Turkish Get Ups