070824-071224
Monday Back Squat Every :90 Set 1-2: 4 @ 55% Set 3-4 : 4 @ 65% Set 5-6: 4 @ 75% Lovebug AMRAP 9 9 Lateral Burpee Over Bar 7 Deadlift...
070124-070524
Monday Back Squat 3 x 8 @ 70% Use 70% as a guide but know it's ok to be a little under or a little over that %. Three Patriots 3 Rounds...
062424-062824
Monday Pre-WOD Build-Up EMOM 4 3 Squat Clean + EMOM 4 2 Squat Clean Start lighter and use this to prep for those moderately heavy squat...
061724-062124
Monday Snatch 3 Position Snatch (Power or Squat) 8 Sets, with a new one every :90 Good Morning From Mexico EMOM 15 1: 5 Sandbag Clean to...
061024-061424
Monday Strength Power Clean 20 minutes to build to a 1 RM *Start out around 40% and build from there in 5-10lb jumps for most (depending...
060324-060724
Monday Back Squat 5 x 8 @ 55-65% into 50 Double Unders (after each set) ISO ISO ISO 3 Rounds: :60 Wall Sit Hold :30 Hanging Knee Tuck or...
052724-053124
Monday Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In...
052024-052424
Monday Power Clean 4 x 4 @ 75% + 3 x 1 @ 90% + Make sure your set up and pull is the same across all reps, even on reps 3 and 4 of the...
051324-051724
Monday Power Clean 4 x 5 @ 70% + 3 x 1 @ 85%+ For the heavy singles at the end, refer to last week and aim to be SLIGHTLY above that...
050624-051024
Monday Power Clean 4 x 6 @ 65% + 3 x 1 @ 85% + Daffodils AMRAP 1 AMRAP x 12min 50' Walking Lunge (bodyweight) 16 Chest to Bar Pull-Up 8...
