Month: June 2020

3 rounds for time of: 30 Alternating Dumbbell Snatches, 50/35 lbs 30 V-ups 30 Double Unders SUBS: Double Unders =60 singles

Bench Press 5×5 at 65% 1RM Deadlift 5×3 at 70% 1RM Asst: 3 sets 10 Db Shoulder press 10 single arm db […]

Olympic: 5 Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerks, pick load Every 2 mins for 10 […]

Back Squat 4×8 at 65% 1RM Asst: 4 sets Step ups 8 reps each leg- weight with DB or KB 8 ea […]

Partner WOD!! Complete as many rounds as possible in 30 mins of: 10 Hang Power Cleans, 75/55 lbs 10 Box Step-ups Row, […]

Strength: 5 Strict Press, 60% 1RM Every 1 min for 5 mins. * take 5 min to warm up to EMOM weight […]

Strength: Front Squat 3-3-3-3-3 * Build to a heavy set of 3 WOD: For time: Row, 750 m 30 Thrusters, 75/55 lbs […]

Oly Technique Every 1 min for 10 mins, alternating between: 1 Power Snatch + Overhead Squat 1 Hang Power Snatch + Overhead […]

For time: 50 Burpees 50/40 Assault Bike Calories 25 Burpees 30/20 Assault Bike Calories Subs: Bike= row or @home= 4 min run […]

Every 1 min for 16 mins, alternating between: Row, 200 m 5 Pull-up + Toes-to-bars Row, 200 m 5 Hang Power Clean […]