05-23-22

Push Press (from Ground)
10@ 35 & 45%
Load to 55% for 6 Round Alt Emom of:
5 Push Press with 3 second OH Hold each rep
5-10 strict pullups

WOD: 5 Rounds
1:00 on / 1:00 off Alternating
Assault Bike – hold 50-70 RPM
DU / Singles

05-20-22

Strength:
Power Cleans
5@35/45/55/65%

25′ AMRAP – Team of 2-3
50/40 cal Assualt Bike
60 Wallballs
Relay Run: 100m Round 1; 200m Round 2; 300m Round 3…..

05-19-22

5 Rounds:
10 DB Curl & Press
10 DB Romanian DL
5 Burpee Push Up

4 Rounds – 20′ Cap
20 CG Bench Press @50-75% BW
16/12 Cal Assault Bike
200m Run

05-18-22

Backsquats
10@35%
8@45%
6@55%

Alternating EMOM – 20′ (10 Rounds)
Even: 5 Backsquats @60%
Odd: 10 1 Arm DB OH Walking Lunges

05-17-22

Strict Press
8@35/45/55/65/75%

For Time:
500/450m Row
Then, 3 Rounds:
30 DU / 75 Singles
10 DB Hang Snatch
400m Run
Then, 3 Rounds:
30 DU / 75 Singles
10 DB Push Press (5R/5L)

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