04-25-24

4 Rounds:
10 Front to Side Raises
12 DBL DB Curls
20 Alt DB Bent Over Rows
1′ Ring Plank Hold

Helen
4 Rounds for Time:
400m Run
21 KB Swings
12 Pull Ups

04-24-24

Warm Up WOD – 4 Rounds:
10 Goblet Squats
5 Push Ups

Front or Back Squats
8 Rounds x 3 Reps
Work Up to Heavy 3

For Time & For the Board
1000m Row or Ski

04-23-24

Quick Warm Up WOD – 4 Rounds
10 Ring Rows
20 Walking Lunges 35/25

25′ AMRAP
500/450m Row or Ski OR 400m Run
50 Abmat Situps
500/450m Row or Ski OR 400m Run
30 1 Arm DB Push Press 50/35

04-22-24

Clean & Jerks
Warm Up to Heaviest WOD Weight

10′ to Work:
10 Clean & Jerks at Weight 1
Rest 1′
10 Clean & Jerks at Weight 2
Rest 1′
10 Clean & Jerks at Weight 3
Rest 1′
Max Clean & Jerks with Remainder of Time

*Weight Chart Posted at Gym.

04-19-24

NFT
10-1
Heavy Close Grip Bench Press
20 Abmat Situps
5 Goblet Squats

04-18-24

Strict Press
5 Sets X 5 Reps
Work to Heavy 5, Then Keep That Weight for
3 Sets x 3 Reps

20′ AMRAP
20 DB Snatches 50/35
15/12 Cal Row or Ski
10 DB Box Step Overs 24/20

04-17-24

Back Squats
Warm Up to 50% of 1RM

For Time:
10 Back Squats
400m Run
20 Back Squats
800m Run
20 Back Squats
400m Run
10 Back Squats

04-16-24

Power Cleans
Establish a Heavy, Touch & Go 3 Rep Max

16′ AMRAP
750/600m Row or Ski
5 Rounds of:
10 DL (using power clean #)
30 DU
500/450m Row or Ski
Then, Accumulate Max Rounds of DL/DU with Remaining Time

04-15-24

7 Rounds
3 Push Press + 3 Front Squats
Start Light, Work to Heavy

14′ AMRAP
2 – 4 – 6 – 8 -10 – 12 – 14…..
DB Thruster Left
Burpees
DB Thruster Right
:20 Plank Hold

04-12-24

10′ to Find Heavy
3 Hang Cleans

25′ AMRAP – Team of 2
50 Wallballs
50 Hang DB Snatch
50 Calories Row or Ski