07-09-20

8 Rounds NFT
5 CG Bench
5 per Arm DB Curls
10 Weighted Sit ups
5 DB Thrusters

07-08-20

Strength:
Squat Clean
8@40%
5@50%
4@60%
3@70%
2@80%
1@90%

WOD: 15′ AMRAP
3 DL @ 90% Squat Clean 1RM
10 Pushups
3 RMU/BMU or 8 Pullups

07-07-20

Strength:
Strict Press
8@35%
5@45/55/65%
3@75/85%

WOD: Alternating EMOM x 7 Rounds
5 Push Press/Jerk @ 90% Strict Press weight
5 Sumo Dead Lifts
10 TTB

07-06-20

Strength:
Back Squats
8@35%
5@45/55/65%
3@75/85%
1@95%

WOD: 14′ AMRAP Ladder
1-2-3-4-5-6-7-8-9….
DB Hang Clean Right
Front Squat
DB Hang Clean Left
Front Squat
20 DU
100m Run

07-03-20

Strength:
Strict Press *5 Strict Pullups After Each Set
8@35%
5@45/55/65%
3@75/85%

WOD: 15′ AMRAP – Team of 2
15/10 Cal Row / Bike
10 DB Snatch
10 Wallballs
10 Front Squats
10 Burpees

07-02-20

Strength:
1. Power Cleans
5@45/55/65%
3@75/85%
2. Front Squats
3 Sets of 10 Reps @ 47%

WOD: 10′ AMRAP
3 Squat Cleans @50%Front Squat Max
2 Dead Lifts
20 Situps

07-01-20

Strength:
4 x 8reps
Bicep Curls
Tricep Extensions
DB Row

WOD: NFT x 5 Rounds
8 Unbroken CG Bench (go up)
8 Box Jump (go higher)
400m Run (go fast)

06-30-20

WOD 1. Alternating EMOM Ladder x 5 Rounds
Minute 1. Front Rack Lunge Steps x 6 95/65
Minute 2. 10-20 TTB

WOD 2. For Time
1000m Row
Rest 6:00
2000m Row

06-29-20

Strength: 15′ to Establish Max DB# Complex
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 STO

WOD: 10′ AMRAP
20 DU
10 Russian KB Swings 88/70/53

06-26-20

WOD 1. NFT
15/10 Cal Bike
Double KB Carry 111/88/70/53

WOD 2. 20′ AMRAP
400m Run
10 Deadlifts 135/85
5 Bar Over Burpees
10 CTB Pullups