09-10-21

Skinny Burpee Grace – For Time:
6 Rounds
5 Clean & Jerk 95/65
2 Burpee Over Bar

NFT
10-8-6-4-2-2-2-2
CG Bench Press (Get Heavy)
6 Front Rack Lunge Steps w 1 DB
20 Flutterkicks with DB Pressed

09-09-21

3 Rounds:
10 DB Clean & Press
20 DB Rows
5 Push Ups

For Time:
20 Devil Press

WOD:
10 Deadlifts @ 35%
10 Deadlifts @ 45%
400m Run
8 Deadlifts @ 55%
8 Deadlifts @ 65%
400m Run (try to get a little faster than last run)
Then, 3 Rounds of
5 Deadlifts @ 75%
100m Run

09-08-21

Push Press
10@35/45%
8@55%
6@65% x 4 Sets
*5 Deadlifts @ Each Weight.

WOD: For Time:
500/450m Row Buy In
Then, 4 Rounds:
10 DB Hang Snatch / arm
5 Burpees
3 DB Thrusters / arm
500/450m Row Cash Out

09-07-21

Backsquats:
8 @ 35/45/55/65/75%

WOD: For Time:
50-35-20
Russian KB Swings 70/53
Abmat Situps
DU (3x Singles)

09-06-21

Happy Labor Day!
WOD: Factory Workers – Team of 3 – 25′ AMRAP

Weights: M: 95/135/185 W: 65/105/135

Assemble Bar to 1st Weight
50 Front Squats
200m Sprints – One person at a time, each teammate runs twice

Assemble Bar to 2nd Weight
50 Power Cleans
20/15 Cal Row Sprints – One person at a time, each teammate rows once

Assemble Bar to 3rd Weight
50 Deadlifts
400m TEAM Run

Break it down and start again…….25′ of work

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