09-16-22

4 Rounds:
10 CG Bench
20 Bicycles
2 Squat Cleans
then,
4 Rounds:
5 CG Bench
10 Tuck Ups
1 Squat Clean

09-15-22

20′ AMRAP
500/450m Row
400m Run
15 DB Thrusters

09-14-22

WU WOD – 3 Rounds
10/8 cal Row
10 Bent Over Flys
10 Forward Raises
10 TTB

Deadlifts
10@35/45/55%

For Time:
21-15-9
Deadlifts @100%BW
Pull Ups
Then,
6-5-4-3-2-1
Deadlifts
BMU / CTB Pull Ups

09-13-22

5 Rounds:
10 DB Row / Arm
10 Superman WY
20 Bicycles
10 Tuck Ups

14′ AMRAP
10 Power Cleans 135/85
15 Box Dips
200m Run

09-12-22

Strict Press
10@35%
8@45%
5@55/65/75%
*6 Front or Back Rack Lunge Steps at Each Weight

For Time for Fun:
50 STO @75%
To Start, and EMOM, 3 Front or Back Squats

8′ AMRAP
10 DB Hang Cleans
20 Step Ups

09-09-22

Deadlifts & Barbell Hip Thrusts
10 of Each @ 35/45/55/65%

For Time:
21-15-9
KB Swings American 53/35
Goblet Squats
Burpees

09-08-22

3 Rounds:
10 Double DB Bicep Curls
10 Double DB Bent Over Row
5 Double DB Push Press

WOD I.
Alt EMOM x 10 Rounds:
1. 5 Double DB Thrusters 50/30
2. :20 Double Unders

WOD II.
10′ to Find Heavy Hang Squat Clean

09-07-22

8 Rounds NFT:
10 Close Grip Bench
10 Plate Tuck Ups
20 Alt Bicycles
:15 Assault Bike Sprint

09-06-22

Aerobic Endurance Day:

5000m Row for Time

09-05-22

Hotshots 19

6 Rounds:
30 Airsquats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run