Monthly Archives: July 2021

WODWeightliftingShoulder Press (4x10)Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 15 Wall Balls 25/20 10 Cal bike 15 K2E

WODMetcon (AMRAP - Rounds and Reps)32 Minute AMRAP 10 DB step ups 35/25 each leg 500m row 15 GHDSU 10 DB push press 15 Back…

WODMetconPartners 4Ever (Time)Partner up 5 Rounds You go I go day 100m Farmers carry 70/53 10 DB Squat Cleans 45/30 400m Run 10 Renegade rows…

WODWeightliftingBench Press (2x5 @ 65%)Bench Press (3x5 @ 75%)Earthquake Bar bench (5x10 )plyometric push ups to plates (5x10)Metcon (Time)5 Rounds 10 Plyometric push ups to…

WODMetcon (Weight)30 Minute EMOM Min 1: 5 Front Squats 185/135 Min 2: 10 KBs 70/53 Min 3: 15 CFSU

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Week 8WeightliftingBench Press (1x5 @ 65%)Bench Press (1x5 @ 70%)Bench Press (1x5 @ 75%)Bench Press (1x5 @ 80%)Dumbbell bench press (5x12)MetconBeautiful Day (Time)8 Rounds 200m…

WODMetconHappy 4TH of July (Time)3 Rounds 800m run 24 HRPU 24 Goblet Squats 53/35 24 CFSU 24 KB SDHP 53/35

WODMetconAdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench…

WODWeightliftingBench Press (1x4 @ 70%)Bench Press (1x4 @ 75%)Bench Press (1x4 @ 80%)Bench Press (1x4 @ 85%)Prison Press (Weight)8x8 AHAPMetconMetcon (Time)5 Rounds 15 KBs 70/53…