09-03-21

Strict Press to Push Press
8 … 2 @ 50%
6 … 4 @ 60%
4 … 6 @ 70%
2 … 8 @ 80%
Last Set Max Attempt Strict to Push Press @ 80%
*Use Strict Press 1RM for %ages

WOD: 14′ AMRAP
500m Row Buy In
Then
6 Walking Lunges
6 Toes to Bar / 10 Knee to 90
6 Walking Lunges
5 Pushups
10 Airsquats
100m Run

09-02-21

5 Rounds:
10 DB Curl
10 DB Row

Power Cleans:
8@35%
6@45%
4@55/65%

WOD: Alternating EMOM X 7 Rounds
– 2 Power Cleans (Start at 75% / Build to Heaviest 2 TNG)
– 25 DU / 60 Singles

09-01-21

WOD 1. For Time
50 Cal on Assault Bike

WOD 2. 20′ AMRAP – Team of 2
6 Rounds (Each Team Member Completes 1 Full Round, then switch):
5 Close Grip Bench Press
4 DB Thruster
3 Burpee
After 6 Rounds, Share 50/40cal Row
Repeat…..

08-31-21

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

WOD 1. Alternating EMOM x 5 Rounds
1. 3 Backsquats @ 80%
2. 5 Hollow Rock, 5 Tuck Up, 5 V Up, 5 Second V Hold

WOD 2. 3′ AMRAP Ladder
1-2-3-4-5-6….Hollow Rock to Superman
10 Mountain Climbers

08-30-21

Strength: Deadlifts

For Time:
200m Run
Walking Lunges (Length of Rig)
2-4-6-8-10 Deadlifts
10-8-6-4-2 Burpees

08-27-21

WOD: 18′ AMRAP Team of 2-3
150/100m Row
14 DB Hang Snatch 50/35
12 Wallballs 20/14
10 Push Ups
5 Strict Pullups

08-26-21

Strict Press:
@35/45/50/55/60%

WOD: 14′ AMRAP
1 Clean & Jerk 135/95
1-2-3-4-5-6-7-8-9-10….. Hang Cleans
15 Abmat Sit Ups

08-25-21

Push Press
10@ 35/45/55%
Max @65%

WOD: 6′ EMOM x 4 Rounds
25/20 Cal Row
35 DU
200m Run

08-24-21

5 Rounds:
5 KB Deadlifts
10 DB Curl & Press
3 DB Devil Press

WOD: 5 Rounds For Time
15 Dips
10 DB Thrusters
5 Burpees

08-23-21

Power Cleans:
5 @ 35/45/55/65/75%

5′ to get to Heaviest
Power Clean + Hang Power Clean

WOD – For Time:
500m Row Buy In
Then,
100 Front Rack Walking Lunges (1 DB) 35/20
At 4′, and every 1′ After: 5 Push Ups