07-27-23

5 Rounds
5 Weighted Strict Pullups
10 Knees to Chest
15 Bent Over Flys

18′ AMRAP
400m Run
300/250m Row or Ski
500m Assault Bike

07-26-23

8 Rounds
9 Deadlifts
6 Hang Cleans
3 STO
250/200m Row or Ski
Start Around 95/65 and add some weight each round.

07-25-23

Strict Press
7 Rounds x 4 Reps
Work to Heavy 4
After Each Set:
5 Hang Clean High Pulls
10 Hover to DB Pull Through

14′ AMRAP
400m Run
10 DB Hang Clean @50% of Final Strict Press #
5 Burpees
10 DB Hang Snatch

07-24-23

Backsquats
10 @35%
Then, 5 Sets x 5 Reps Working to Heavy 5

12′ AMRAP
25 Abmat Situps
10 Goblet Squats (25-35% of Heavy 5 Above)
10 Push Ups (2 Second Pause at Top)

07-21-23

30′ AMRAP
10 CG Bench (Heavy; not unbroken)
20 Single DB Weighted Step Ups 40/25
20/16 cal Row or Ski
200m Run

07-20-23

Strict Press
7 Rounds x 5 Reps
Start Light and Work to Heavy

WOD: 2′ EMOM
2-4-6-8-10-12
Push Jerk/Press
12-10-8-6-4-2
Burpees Over Bar
*2′ to perform 2 Push Jerk + 12 Burpees Over Bar, at 2′ Mark you have 2′ to perform 4 Push Jerk + 10 Burpees Over Bar, etc……

07-19-23

Warmup
200m Suitcase Carry
5 Goblet Squats Every 25 Steps

10′ to Find Heavy
Triple Power Clean

10′ AMRAP
10-20-30-40….
2Ct Flutterkicks
Plank in Seconds
Tuck Ups
5 Push ups w/ 2 sec pause at top

07-18-23

5 Rounds with DB.
10 Alt Curl & Press
20 Bent Over Rows
5 Romanian DL
15 Standing Flys

16′ AMRAP
400m Run
15 TTB
20 1 DB OH Walking Lunges 50/35

07-17-23

Backsquats
3 Rounds x 5 Reps
Pause from 35/45/55%/light work to medium

3 Rounds x 5 Reps
No Pause, continue going up in weight

At Heaviest Weight,
5 Round EMOM
3 Backsquats

14′ AMRAP
10 Wallballs
20 Mountain Climbers (2 Count)
30 DU / 75 Singles

07-14-23

25′ AMRAP
10 CG Bench @ 50-75% BW
10 DB Snatch
20/16 cal Ski
15 Abmat Situps