Month: August 2020

Lifting: EMOM x8 1 power clean +2 pause front squats ** Use a heavy weight that you can power clean WOD: 15 […]

For 4 cycles: AMRAP in 5 mins of: 12 Lateral Burpee Over Rowers 24/20 Row Calories 12 Lateral Burpee Over Rowers Max […]

Back Squat 1 rep Find a heavy single Finisher: drop 15-20% and perform 3 singles- rest as needed between 3 sets: 10 […]

Teams of 2: For time: 100 Double Unders 75 Row Calories 50 Burpees 100 Double Unders 75 Row Calories 50 Air Squats […]

Lifting: Deadlift EMOM 5×2,3×3 @ 80% WOD: Complete as many rounds as possible in 15 mins of: 50 Alternating Dumbbell Snatches, 50/35 […]

50-40-30-20-10 reps, for time of: Row Calorie Alternating Single Arm Russian Kettlebell Swing, 53/35 lbs BIKE SUB= 45-35-25-15-5 (KB swings stay 50-40-30-20-10)

Lifting: Floor Press EMOM 5×2 @80% Every :90 3×3 @80% WOD: 3 rounds for time of: 30 Overhead Squats, 75/55 lbs 30 […]

Back Squat 4×2 at 85-90% Finisher: 3 sets: 100 ft DBL DB Death March 10 DBL DB split squat ea leg Cash […]

Every 2:30 for 20 mins: Row, 250/200 m 10 Burpees CUT OFF EACH ROUND IS 2:00 (mandatory :30 rest)!!! Optional Afterburn: 5 […]

Lifting: Front Squat @80% Every :90 2-2-2-2-2-3-3-3 WOD: Complete as many rounds as possible in 12 mins of: 7 Power Cleans, 115/85 […]