03-29-22

3 Rounds:
10 Plate GTO 35/25
5 Backsquats
10 Plate Hand Walk
20 Plate Toe Taps

21′ AMRAP
30/25 cal Row
20 Sumo DL 111/88/70
400m Run

03-28-22

Strict Press:
10@35/45%
3 Attempts at Heavy 10 Rep
*5 Hollow Rock, 5 Tuck Ups, 5 V Ups, :10 V Hold Before Each Set

9′ AMRAP
2-4-6-8-10….
STO
Burpee Over Bar
Air Squat
Rest For 2:00; Then at 11:00
Max Front Squats in :30

03-25-22

3 Rounds:
10 Plate GTO 35/25
5 Plate BackSquats
5 Good Mornings
10 DB Row (5R/5L)
10 DB Row (Both Arms)
5 Plate Raises: Side, 45, Front

16′ AMRAP – Team of 2
150/100m Row
5 Power Cleans 165/125
3 Synchro Bar Facing Burpees
100m Sprint Run

03-24-22

WOD: 30′ EMOM
8 Close Grip Bench 135/75
7 Box Jump Overs 24/20
6 DB Cleans 35/25

03-23-22

Push Press
10@35%
5@45/55/65%

WOD:
1000m Row
Rest to 10′
1000m Row
Rest to 20′
500m Row

03-22-22

High Hang Squat Snatch
8′ to get to a Heavy Single

WOD: 15′ AMRAP
3 Rope Climbs
30 Abmat Situps
20 Goblet Squats 53/35

03-21-22

Front Squats
5@35/45/55/65/75/80%

WOD: For Time
200m Walk w/ 1 DB Overhead 35/20 & 1 DB Suitcase 50/35
Then, 4 Rounds:
50 DU / 125 Singles
10 TTB
Then, 200m Walk with DB

03-18-22

10-9-8-7-6-5-4-3-2-1
Bench Press @ 50-100%BW
Deadlifts @75-150%BW
2x Bike Calories

03-17-22

Hang Squat Clean
5@40/50/60/70%

WOD: 15′ AMRAP
1-2-3-4-5-6…..Hang Squat Clean
200m Run
15 Knee Above 90

03-16-22

Push Press
10@barbell
8@35/45/55/65%

WOD:
6′ EMOM x 3 Rounds
500m Row
30 Heavy Russian KB Swings