Month: July 2020

Complete as many rounds as possible in 25 mins of: 25 Power Cleans, 115/85 lbs 75 AbMat Sit-ups 100 Air Squats 50 […]

10 minute Amrap 10 Pull Ups 15 GHD Sit Ups @12:00 minute mark 10 minute Amrap 16 Dumbbell Front Rack Step Back […]

For time: 30 Power Snatches, 135/95 lbs EMOM =5 Bar Facing Burpees ** Perform 30 power snatches for time- Every minute on […]

Lifting: Deadlift 5×1 at 70% 1RM E2Mom x10 min *start at 60-70% and build every 2 mins for 10 mins WOD: 3 […]

Bench Press 5×5 at 70% 1RM *Use 70-75% Finisher: 3 sets S/A ring row x10 each arm (pulling side foot off floor […]

Every 10 mins for 30 mins do: 50 Wall Balls, 20/14 lbs 50 Kettlebell Swings, 53/35 lbs ** Target Time 4-6 min […]

Every 3 mins for 21 mins do: 7 Strict Handstand Push-ups 2 Power Cleans, 185/125 lbs 14/12 Assault Bike Calories Accessory: 3 […]

Back Squat 5×5 at 70% 1RM ** use 70-75% Finisher: 3 sets: 1/2 rep narrow goblet squat x20 (heels on 10# plate) […]

“1000 Ways to Die” For time: 100 Hang Power Cleans, 75/55 lbs 100 Row Calories 100 Burpees 100 Toes-to-bars 100 Wall Balls, […]

In 8 mins: 21-15-9 Bike/Row Cals (Women’s cals= 18-12-6) 5-3-1 Power Clean (115/75) Rest 4 min- In 8 Mins: 27-18 (womens cals= […]