04-22-22

Power Cleans:
5@35/45/55%
Load to 65%, then 6′ to Get 3 Rep Touch & Go

10′ AMRAP
2-4-6-8-10…..Perfect Push Ups
20 DU / 50 Singles

04-21-22

Box Jump Work

For Time
2 Rounds:
10 DB Thrusters
10 DB Deadlifts
Run 800m
Then, 2 Rounds:
10 DB Thrusters
10 DB Deadlifts

04-20-22

Warmup:
4′ to Row Max Calories
Target: 115/85
*Difference in acutal and target: Complete in burpees

3 Rounds:
10 Alt DB Curl & Press
20 Alt DB Rows
5 Push Ups
20 Toe Taps

10′ AMRAP
20 Walking Lunges
10 CTB Pullups

04-19-22

Push Press
10@35%
5@45/55/65%
Load 75% to use in WOD

18′ AMRAP
3 Rounds:
3 Cleans
3 STO
2 Burpee Over Bar
Then, 400m Run

04-15-22

Strict Press
10@35/45/55%
3 Attempts at 5 Rep Max
*Perform 5 Hang Power Cleans after Every Set

3 Rounds
3′ to Complete 3 Rounds
5 Hang Cleans
5 T Push Ups
3 Burpee Over Bar
Rest 2′
*Add Weight to Hang Clean – Get Heavy – Stay Unbroken

04-14-22

Deadlifts
10@35%
5@45/55/65/75%

WOD: 16′ AMRAP
25 KB Swings Russian 70/53
400m Run

04-13-22

WOD: 25′ CAP
10-10-8-8-6-6-4…..Close Grip Bench (going up)
10 1 Arm DB Thrusters (5/arm)
Alternate: 150/125m Fast Row – 200m Fast Run

04-12-22

WOD: 3 Rounds 5′ EMOM – Rest 1′
500/400m Row
10 Hang Power Cleans 135/85
5 Front Squats
50 DU

04-11-22

Backsquats
20@25%
20@35%
10@50%

For Time – 20′ Cap
5 DBL DB Devil Press 50/30
200m Run
10 Devil Press
200m Run
15 Devil Press
200m Run
20 Devil Press

04-08-22

Deadlifts
10@35/40/45/50%

25′ AMRAP – Team of 2:
5 Min Max Bike Cal
200m Run (Relay)
At top of minute, begin
5 Min Max Wallballs
200m Run (Relay)
At top of minute, begin
5 Min Max C&J 155/105