August 31, 2020

Strength:  Deadlift

4 Sets X 3 Reps

Conditioning:  4 RFT
20 Toe to Pole
15 Deadlifts (135/95)
10 HSPUs
5 Bar Muscle-ups

August 30, 2020

Strength:  Front Squat

4 Sets X 3 Reps

Conditioning:  For Time 
70/50 Calorie Bike
21 Front Squats
21 Push Press
21 Hang Clusters
(RX Weight - 75/55)

August 27, 2020

Strength:  Dumbbell Bench Press

5 Sets X 6 Reps

Conditioning:

Every 4:00 Minutes x 6 rounds:
200 Meter Run
10 T2B
5-5-4-4-3-3 Hang Power Cleans (155/105)

August 26, 2020

Conditioning:  5 Rounds
15/12 Calorie Bike
10 KBS (53/35)
10 KB Lunges

Post-WOD:
4 Sets X 8 Reps
Lat Pull Downs
Rows

August 25, 2020

Strength:  Deadlift

3 Sets X 5 Reps

Conditioning:  AMRAP 12

12/9 Calorie Row

12 Strict Press (75/55)

12 Pull-ups

August 24, 2020

Conditioning: 2 RFT

1 Mile Run

100 AbMat Sit-ups

August 23, 2020

Strength:  Front Squat

4 Sets X 6 Reps

Conditioning:  For time

30 Squat Clean & Jerks (135/95)

August 20, 2020

Strength:

Take 10-15 Minutes to Build to a Heavy Complex:
Snatch + 2 Overhead Squats (OHS)

Conditioning:

AMRAP 20:
10 Power Snatch (75/55)
20 OHS (75/55)
30 T2B
40 Single Arm DB Hang Clean & Jerk (50/35)

August 19, 2020

Strength:

Front Rack Lunges:
3 Sets X 8 Reps

Conditioning:

Tabata:
Air Squats
Reverse Lunges
Ab Mat Sit-ups
Box Jumps (24/20)
* Score = Total Reps

August 19, 2020

Conditioning:

On the 15:00 x 2 Rounds:
800 Meter Run
50/35 Calorie Bike
40/30 Calorie Row
200 Meter Slam Ball Run (30/20)

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