04-16-21

Strength:
Push Press

WOD: For Time
1200/1000m Row
800m Run
1600/1200m Bike

04-15-21

Deadlifts
10@35/45%
8@55%
6@65%

3MOM x 4 Rounds
3 Power Cleans 135/85
6 Push ups
9 Air Squats
1:00 Rest – Pick Up Where You Left Off

04-14-21

4 Rounds
10 DB Curl & Press
10 DB Row
5-10 DB Pushups

For Time:
500m Row
400m Run
40 Plate GTO 25/15
200m Run
30 Plate GTO 35/25
400m Run
20 Plate GTO 45/35
500m Row

04-13-21

Hang Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%

14′ AMRAP
50 DU
7 DL 155/105
6 Hang Clean
5 Front Squat
4 Push Press/Push Jerk

04-12-21

Backsquats:
10@35/45%
5 x EMOM 6@55%

5 Rounds of 3:30 EMOM
250/200m Row
10 OH Walking Lunges
10 Alt DB Snatch
Max Pullups in Remainder of 3:30
Rest 1:30

04-09-2021

4 Rounds:
2 Attempts @ 4 Front Squats
400m Run
*Record Heaviest 4 FS / Fastest 400m Run

04-08-2021

8 Rounds NFT
5 CG Bench
5 DB Thrusters
15 Weighted Sit Ups
20 DU
*Increase weight on bench & thrusters

04-07-2021

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

5 Rounds Alternating EMOM:
5 DL @ 100% 1RM Clean Weight
3 Ring or BMU
15/10 Cal Row

04-06-2021

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

For Time:
50/40 cal Row – Buy In
Then:
200m Run
15TTB
20 American KB 53/35
400m Run
15 TTB
20 KB Swings
200m Run
15 TTB
20 KB Swings
400m Run – Cash Out

04-05-2021

4 Rounds:
10 DB Curl & Press
10 DB Row
5 DB Burpees

12′ to find Heaviest DHP:
3 DL
2 Hang Clean
1 Push Jerk

WOD: 8′ AMRAP
5 DB C&J Right
5 Front Squats
5 DB C&J Left
2-4-6-8-10-12……Burpees