May 28, 2021

Strength:

3RM BACK SQUAT

WOD:

FOR TIME:
800M RUN
50 PLATE G2O (35/25)
50 BURPEES
50 SIT UPS
50 OH WALKING LUNGES (35/25)
800M RUN

May 27, 2021

Strength:

1RM SHOULDER PRESS

WOD:

5 ROUNDS:

3 MIN AMRAP:
500M/400M ROW
MAX WALLBALLS WITH REMAINING TIME (20/14)
*Rest 2 min between rounds 

May 26, 2021

Strength:

12 MIN EMOM
1ST: 6 – 8 STRICT T2B
2ND: 30 SEC HOLLOW ROCK
3RD: 1 TRIP SEAL WALK

WOD:

8 ROUNDS
100M RUN
12 AIR SQUATS
10 PUSH UPS
8 PULL UPS

May 25, 2021

Strength:

3RM OHS

WOD:

400M RUN

21-15-9
OHS (95/65)
LATERAL BURPEE OVER THE BAR

400M RUN

May 24, 2021

Strength:

3RM FLOOR PRESS

WOD:

21 MIN AMRAP:
15 BOX JUMPS (24/20)
12 POWER CLEANS (RX 115/75, RX+ 135/95)
9 PUSH JERKS (RX 115/75, RX+ 135/95)
200M RUN

May 21, 2021

Strength:

NO STRENGTH

WOD:

PAIR UP THROWDOWN

FOR TIME:

30 SYNCHRO DEADLIFTS (185/125)
30 SYNCHRO BAR FACING BURPEES
400M RUN
20 SYNCHRO DEADLIFTS (185/125)
20 SYNCHRO BAR FACING BURPEES
400M RUN
10 SYNCHRO DEADLIFTS (185/125)
10 SYNCHRO BAR FACING BURPEES
400M RUN

**Rest 5 min.

10 SYNCHRO THRUSTERS (75/55)
10 SYNCHRO PULL UPS
400M RUN
20 SYNCHRO THRUSTERS (75/55)
20 SYNCHRO PULL UPS
400M RUN
30 SYNCHRO THRUSTERS (75/55)
30 SYNCHRO PULL UPS
400M RUN

May 20, 2021

Strength:

10 MIN EMOM
6 PULL UPS + 6 PUSH UPS

WOD:

2 ROUNDS

3 MIN AMRAP
5 DB SNATCH (R: 50/35)
5 DB SNATCH (L: 50/35)
5 BOX JUMPS (24/20)
*Rest 1 min

3 MIN AMRAP
10 KBS (1.5/1)
5 BURPEES
*Rest 1 min

3 MIN AMRAP
5 RENEGADE ROWS (50/35)
10 PLYO LUNGES
*Rest 1 min

May 19, 2021

Strength:

3 X 4 SHOULDER PRESS @ 90% 1RM

WOD:

FOR TIME:
50 BOX JUMPS (RX 24/20, RX+ 30/24)
40 T2B
30 DL (135/95)
20 CAL ROW
10 D-BALL OVER THE SHOULDER

May 18, 2021

Strength:

3 X 2 OHS @ 85-90% 3RM

WOD:

5 ROUNDS:
30 CAL AB + 30 THRUSTERS (95/65)
**Rest 3 mins 

May 17, 2021

Strength:

3 X 3 FLOORPRESS @ 95% 3RM

WOD:

5 MIN AMAP:
BUY IN: 50 WB ( 20/14)

THEN..
12 POWER CLEANS (RX 95/65, RX+ 135/95)
30 DU
*Rest 2 mins

5 MIN AMAP:
BUY IN: 50 WB ( 20/14)

THEN..
9 POWER CLEANS (RX 135/95, RX+ 155/105)
60 DU
*Rest 2 mins

5 MIN AMAP:
BUY IN: 50 WB ( 20/14)

THEN..
6 POWER CLEANS (RX 155/105, RX+ 185/135)
90 DU
*Rest 2 mins