06-05-22

3 Rounds
5 Plate Bicep Curls
5 Plate Tricep Extensions
10 Plate Backsquats
15 Plate Sit ups
5 Burpee to Plate

For Time:
Complete Twice (20′ Cap)
3 Rounds
10 DB Snatch
10 T Push Ups
Then
3 Rounds
5 DB Thruster (R)
20 Mountain Climbers
5 DB Thruster (L)
20 Jumping Jacks
Rest 2:00, Repeat

06-03-22

Push Up Challenge!

22′ AMRAP – Team of 2
12/9 cal Assault Bike
1 Lap KB Farmer Carry
10 Bench Press @ 50-75% BW

06-02-22

Strict Press
10@35/45/55/65%
*10 DB Flys After Each Set

20′ AMRAP
200m Run
20 Wallballs
40 DU / 100 Singles

06-01-22

Deadlifts
10@35/44/55%
*20 DB Bent Over Row (Alt Arms) after Each Set

For Time:
50 Russian KB Swings
50 Abmat Sit Ups
25 Burpees
50 Abmat Sit Ups
50 Russian KB Swings

05-31-22

4 Rounds
10 DB Curl & Press
5 DB Burpee
10 DB Floor Press

Push Press
10@35/45/55%
Load to 65% for WOD

WOD: 10′ AMRAP
2-4-6-8-10-12…..
Power Cleans
10 Walking Lunges
1 Front Squat

05-30-22

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

05-27-22

12′ AMRAP
15 DB Push Press Right 50/30
20 Mountain Climbers
15 DB Push Press Left
20 Moutain Climbers
40 Flutterkicks

05-26-22

10 Rounds NFT
5 CG Bench Press
10 Hang DB Snatch
14 Walking Lunges
5 Burpees

05-25-22

Strength:
15′ to find heavy 3/side Turkish Get Ups

WOD: 15′ AMRAP
20 Russian KB Swings
5 Goblet Squats
30 Abmat Situps
20 Moutain Climbers

05-24-22

Strength:
DB Complex

WOD: 12′ AMRAP
1-2-3-4-5-6-7-8……
Hang Squat Cleans@65%
100m Run