Machine Mile

8/23/22

WOD

10 minutes:
Max Distance Machine

Run 1 Mile

10 minutes:
Max Distance Machine

Derek Eason
Power Clean

8/22/22

WOD

15 minutes to Work up to a:
Heavy Power Clean, 3RM
Heavy Power Clean, 2RM
Heavy Power Clean, 1RM

15 minute AMRAP of:
20/15 Calorie Row
10 Power Cleans, 155/105-lbs.
5 Wall-Walks

Derek Eason
Partner “Nate”

8/20/22

WOD

Running "Nate"
30 minute AMRAP of:

Partner A:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53-lbs.

Partner B:
Run 400m

*Start where your partner left off.

Derek Eason
EMOTM

8/19/22

WOD

EMOTM x 30 minutes:
1: Snatch Deadlift, 7 reps
2: Hang Power Snatch, 5 reps
3: Overhead Squat, 3 reps
4: Max Strict Pull-ups
5: Rest

Derek Eason
Tabata with Plates

8/18/22

WOD

For Max Reps:
Tabata Jumping Air Squat
Tabata Calorie Bike
Tabata Plate Ground to OH
Tabata Burpees to a Plate
Tabata Squats with a Plate

*rest 1 minute between each Tabata.
*jumping squats are to a plate, 45/35-lbs.

Derek Eason
Deads and Rowing

8/17/22

WOD

10 minutes to work up to a:
Heavy Deadlift

Directly into,
5 minute AMRAP for Quality of:
10/10 Single Leg Kettlebell RDLs
20 Russian Kettlebell Swings, Heavy
30 second Dead Hang

Rowing Intervals

0:00 - 3:00 Row 400m
3:00 - 5:00 Row 300m
5:00 - 6:00 Row 200m
Rest Until 9:00
9:00 - 10:00 Row 200m
10:00 - 12:00 Row 300m
12:00 - 15:00 Row 400m

Derek Eason
“CFT Sprint”

8/16/22

WOD

10 minutes to work up to a:
Heavy Thruster

“CFT Sprint”

20-18-16 reps for time of:
Thrusters, 95/65-lbs.
Toes to bar

Derek Eason
Dumbbells

8/15/22

WOD

For time:
Run 800m
45 Dumbbell Deadlifts
35 Dumbbell Power Cleans
25 Dumbbell Push Presses
15 Devils Press
Run 800m

*Partition DB movements as
desired. 50/35-lb. DBs

Derek Eason