07-27-22

Strict Press
8@35/45/55/65/70%
*Perform 5 Barbell Rows with Each Weight/After Each Set

12′ AMRAP
5 BMU
10 Box Jumps
200m Run

07-26-22

Back Squats
10@35% w/Pause
5@45/55/65%
3@75/85%

17′ AMRAP – Team of 2
3′ Max Wallballs
2′ Max Pushups
1′ Rest
x 3 Rounds
*1 person works at a time

07-25-22

4 Rounds:
10 DB Bicep Curls
10 Dbl DB Deadlifts
10 DB Push Ups

For Time:
250/200m Row
50-40-30-20-10
Abmat Sit Ups
200m Run
10 DB Hang Snatch 60/35

07-22-22

Backsquats
5@45/55/65%

20′ AMRAP
400m Run
10 Backsquats @50%BW

07-21-22

3 Rounds:
10 Single KB Side Lift per Side
5 Goblet Squats
5 T Push Up w/3 Second Hold at Top

18′ AMRAP
10 CG Bench @ 50-75%BW
20 Step Ups

07-20-22

5 Rounds
5 1 Arm DB Push Press/Arm
Work to Heaviest Set – this will be WOD weight

23′ AMRAP
500/450m Row
Rest Exactly 1:00
400m Run
Rest Exactly 1:00
15 Burpees
Rest Exactly 1:00
5 DB Hang Cleans each arm
Rest Exactly 1:00

07-19-22

Group Warm Up – 3 Rounds:
15 American KB Swings 53/35
5 Goblet Squats
5 SDHP

Strict Press
10@35%
8@45%
5@55/65/75%
*Perform 3 Backsquats at Each weight

WOD: 15′ AMRAP
50 Wallballs
100 DU / 300 Singles

07-18-22

4 Rounds – :30 on :30 off
Tuck Ups
Walking Lunges
DB Curl & Press

Power Cleans
5@35/45/55%

WOD: 20′ AMRAP
300/250m Row
10 Deadlifts @ 65% Power Clean Wt.
5 Bar Over Burpees
10 TTB
20 Walking Lunges

07-15-22

3 Rounds:
20 Walking Lunges
10 DB Curl & Press
20 DB Rows

NFT:
3 Rounds:
10 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
Then, 3 Rounds:
7 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
Then, 3 Rounds:
4 CG Bench
20 Alt Toe Touch V Ups
10 Russian KB Swings
*Add weight each round on bench.

07-14-22

Warm Up: 3 Rounds
200m Row/Run
10 Burpees
10 Jumping Air Squats

Just a Bar – 3′ AMRAP Ladder
1-2-3-4-5-6…..
Hang Clean
Strict Press
Front Squat
Deadlift

Hang Clean & Jerk
5@35/45/55%

WOD: 12′ AMRAP Ladder
2-4-6-8-10…..
Hang Power Clean
Burpees Over the Bar
Push Jerk