9/9/2019-9/15/2019

Monday A. 10-15 mins to Build to todays “tough” – Power Clean + Hang Squat Clean + Front Squat B. 3 Sets: – 500/420m Row – 10 UB TnG Power Cleans (135/95) (165/115) – 10 Box Jump Overs (24/20) Rest 3 Mins between Tuesday A. 3 sets” –...

9/2/2019-9/8/2019

Monday “Labor Day WOD 2019” A. 4 Rounds For Time w/ a partner: – 40 KB Swings (53/35)(+70/53) – 40 BBJO (24/20) – 40/35/30 Cal Bike/row (switch each round) – 40 Pullups – 40 Wall Balls (20/14) (+30/20) Tuesday A. 10 Min EMOM:...

7/2/2019-7/7/2019

Tuesday A. 5 Min AMRAP: – 10/7 Cal Row – 10 Pullups Rest 5 mins B. 10 Min AMRAP: – 5 Power Cleans (135/95) – 10 T2B – 30 DUs Rest 5 mins C. 5 Min AMRAP: – 10/7 Cal AB – 5 BBJO (24/20) Wednesday A. Build to a “tough” –...

7/2/2019-7/7/2019

Monday A. 3 Sets: – 1-2 Rope Climbs (legless if possible) Rest 30s – AMRAP UB Supinated Pullups Rest 30s – 10-12 Body Rows (bar in rack, feet on bench) Rest as needed between sets B. For Time (15 min cap): 10-9-8….1 – Bar Facing Burpees...

6/17/2019-6/23/2019

Monday A. Every 90s for 4 sets (6 mins) – Front Squat X 3 (match load to last week) Rest until 6:00 B. Every 90s for 4 sets (6 mins) – Back Squat X 5 (match load to last week) C. For Time (20 min Cap): – 75 Thrusters (75/55) (+95/65) By Method of: 2...