04-12-22

WOD: 3 Rounds 5′ EMOM – Rest 1′
500/400m Row
10 Hang Power Cleans 135/85
5 Front Squats
50 DU

04-11-22

Backsquats
20@25%
20@35%
10@50%

For Time – 20′ Cap
5 DBL DB Devil Press 50/30
200m Run
10 Devil Press
200m Run
15 Devil Press
200m Run
20 Devil Press

04-08-22

Deadlifts
10@35/40/45/50%

25′ AMRAP – Team of 2:
5 Min Max Bike Cal
200m Run (Relay)
At top of minute, begin
5 Min Max Wallballs
200m Run (Relay)
At top of minute, begin
5 Min Max C&J 155/105

04-07-22

8 Rounds
10 CG Bench
20 Abmat Situps
10 Alt Bicep Curls

04-06-22

12′ to Get Heavy Complex:
2 Push Press + 2 Push Jerk + 2 Split Jerk

10′ AMRAP
1 Arm DB Hang Snatch – 10 Left 70/50
10 Walking Lunges
1 Arm DB Hang Snatch – 10 Right
10 Walking Lunges
10 Goblet Squats

04-05-22

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

16′ Alternating EMOM
1. 25-35 DU
2. 2 Power Cleans + 1 Hang Clean @75%

04-04-22

3 Rounds:
10 DB Curl & Press
20 DB Row
5 Devil’s Press

1:30 EMOM x 5 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
At 8:00, 1 Round of:
10 Pull Ups
20 Push Ups
30 Air Squats
10′ Cap

12′ AMRAP
200m Run
20 DB Push Press (10R/10L)

04-01-22

3 Rounds:
10 Plate GTO
10 Plate Press
20 Flutter Kicks w/Plate Pressed
10 Russian Twists

25′ AMRAP
10-10-8-8-5-5-5….
Close Grip Bench (going up)
10 1Arm DB Thrusters (5R/5L – going up)
10/8 cal Bike
200m Run

03-31-22

Deadlifts
15@35/45%
10@55%

Every :45 x 5 Rounds
3 DL @65%
5 Jumping Air Squats

1000m Row for Time

03-30-22

3 Rounds:
10 DB Curl & Press / Arm
10 DB Rows / Arm
10 DB Push Ups

Strength
8 Attempts at Havey 3 Rep Max Hang Power Clean

14′ AMRAP
10 Pull Ups
15 Sit Ups
20 DU