05-16-22

3 Rounds
10 Plate GTO
5 Back Squats
30 Plate Pressed Flutter Kicks

18′ AMRAP
20 Russian KB Swings
10 Goblet Squats
30 Sit Ups
200m Run

05-13-22

5 Rounds
10 DB Flys
10 DB Pull Overs
10 KB Strict High Pull

10′ to Get Heavy Complex
Power Clean
+
Hang Clean
+
Clean

05-12-22

5 Rounds
10 Pullups
10 DB Rows
10 DB Front Squats

For Time
1000/900m Row
25 Burpees
800m Run
25 Burpees
50 Perfect Air Squats

05-11-22

10 Rounds – 35′ Cap
5 Close Grip Bench (going up in #)
5 DB Push Press Right arm
5 DB Push Press Left arm
200/150m Row

05-10-22

Back Squats
10@35%
8@45%
6@55%
4 x 4@65%

WOD – 3 Rounds
20/16 Cal Bike
Then, 2 Rounds:
10 Walking Lunges
10 TTB / 15 Knee Above 90
5 Burpees
Rest 2:00

05-09-22

3 Rounds
2-4-6-8-10
DB Bench Complex

Warm Up to 50-75%BW
Hang Power Cleans + Front Squats

20′ AMRAP
200m Run
5 Hang Power Cleans
4 Front Squats
20 Mountain Climbers
2 Front Squats
3 Hang Power Cleans

05-06-22

16′ AMRAP – Team of 2
40 Hang Power Cleans @50-75%BW
40 Wallballs
100m Run – Relay
40/33 Cal Bike

05-05-22

5 Rounds
10 Strict Pullups
10 DB Rows
10 DB Curls

For Time
21-15-9-15-21
Kb Swings Russian 53/35
5 Burpee to 4 Toe Taps

05-04-22

Backsquats
10@35/45%

1:30 Alternating EMOM
6 Backsquats @ 50%
20 Meball Abmat Situps

800m Run for the Board

05-02-22

4 Rounds
10 DB Hang Snatch
5 Goblet Squats
*Go Up in Weight Each Round

3 Rounds for Time
500/400m Row
400m Run
25 Toes To Bar