08-05-21

W/U WOD – 4 Rounds
15 KB Swings Russian 53/44
5 Burpees
10 Sumo DL
:30 Front Plank Hold

WOD:
1000m Row – Smooth & Steady
Rest 5′
1000m Row – Strong & For the Board!

08-04-21

Push Up Challenge:
1-2-3-4-5-6-7-8…..
Until You Can’t Finish the Set Unbroken

WOD: For Time:
20-18-16-14
CG Bench
40 DU / 80 Singles
400m Run

08-03-21

Strict Press
10@35/45%
8@55/65%
3 Attempts at 5RM
After Each Set, 5 Barbell Rows

WOD: 15′ AMRAP
1000m Row Buy In
Then,
20 Hang DB Snatch (50% of 5RM Strict Press)
30 Abmat Sit Ups
10 Goblet Squats

08-02-21

Backsquats:
8@35/45%
6@55/65%
4@75/85%

WOD: The Cheif
5 Rounds of 3′ AMRAP / 1′ Rest Between Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats

05-24-21

4 Rounds:
10 Plate to Overhead
5 Burpee to Plate
10 DB Curl
10 DB Row
:10-:20 DB OH Hold

WOD: The Chief
3 min AMRAP / 1 min Rest / 5 Rounds
3 Power Cleans 135/95
6 Push Ups
9 Air Squats

04-29-21

8 Rounds NFT
6 CG Bench
10 Bent Over Flys
5 Windmill/side
5 Hollow/Tuck up/V Up/V Hold

04-28-21

3 Rounds:
500/400m Row
20 Walking Lunges

WOD: Team of 2 – 20′ AMRAP
30 DU
10 DB Thrusters
10 Burpees
10 TTB
100m Row

04-27-21

Warm Up WOD:
3 Rounds
15 Plate GTO
20 Russian Twist
30 Toe Taps

Deadlifts
10@35%
10@45%
4 Rounds: 5 @ 55%
6 T Push Ups
6 Air Squats

10′ AMRAP
20 Russian KB Swings
20 Abmat Situps
:30 Plank Hold
10 Sumo DL

04-26-21

Strength:
DB Work

WOD: For Time – Big Monday
800m Run
21 Cleans 135/85
15 Front Squats
9 Push Press
600m Run
15 Cleans
12 Front Squats
9 Push Press
400m Run
9 Cleans
9 Front Squats
9 Push Press

04-23-21

Barbell Complex – 10′ to Heavy:
Deadlift
Hang Clean
Power Clean
Hang Clean
Deadlift

15′ AMRAP – Team of 2
10 Cal Row
10 Deadlifts
10 TTB
10 Goblet Squats
20 Abmat Sit ups