09-15-20

Push Press
8@35/45%
5@55/65/75%
3@80/85%

For Time:
4-6-8-10-12 Hang Power Cleans 135/85
10 Bar Over Burpees
10 Toes to Bar

09-14-20

Backsquats:
8@35%
5@45/55/65%
3@75%

Metcon – 14′ AMRAP
10 DB Thrusters 35/25
20 DU
200m Run

08-21-20

Hang Power Clean:
5 @ 45/55/65/75%

5′ to Find 3 RM Hang Power Clean

WOD: Row for Cumulative Calories
2:00 On
4:00 Rest
2:00 On
4:00 Rest
2:00 On

08-20-20

Shoulder Press
8@35%
5@45/55/65%
3@75/85%
1@90%
*5 Bicep Curls per Arm After Each Set

WOD: 10 min Amrap Ladder
1-2-3-4-5-6…..
KB Swing Russian 70/53
Goblet Squat
10 Alt Toe Touch V Ups

08-19-20

Deadlifts:
8@45%
5@55/65%
3@75/85%
1@95%

WOD – for time:
3 Rounds
5 Thrusters 65/95
5 Pullups
3 Rounds
4 Thrusters 75/115
4 CTB Pullups
3 Rounds
3 Thrusters 135/85
3 BMU

08-18-20

Warm Up WOD:
:30 on / :30 rest Row x 3 Intervals

Light Strength:
Backsquats
8@ 35/45/55%

WOD: Rowing with Annie
30 Cal Row
-then-
50-40
Abmat Situps
DU
-then-
30 Cal Row
-then-
30-20-10
Abmat Situps
DU

08-17-20

Hero WOD “Bert”
Team of 2 or Solo – 45′ Cap

50 Burpees
400m Run (if team, both members run together)
100 Push ups
400m Run
150 Walking Lunge Steps
400m Run
200 Air Squats
400m Run
150 Walking Lunge Steps
400m Run
100 Push ups
400m Run
50 Burpees

08-07-20

Strength:
Push Press

WOD: Team of 2 – 24′ AMRAP
10/8 Cal Row
5 Power Cleans
25 DU
10 Wallballs
5 Burpee over Bar
*E4MOM, 1 person runs 100m

08-06-20

Strength:
8 Reps x 5 Rounds
DB Bicep Curl
KB Sumo DL

WOD: NFT . 6-7 Rounds
10 CG Bench Press
20/15 cal Row
5 Box Jumps (High)

08-05-20

Power Snatch
8@35%
5@45/55%
3@65/75%

In 5′, Find Heavy Single Snatch (Power or Squat), BUT Front Squat the Weight 2x, then Snatch.

8′ AMRAP
2-4-6-8-10-12-14-16….
DB Hang Snatch (1/2 Reps on R, 1/2 Reps on L)
10 Flutter Kicks with DB Pressed 2 Ct.
3 Burpees