11-30-21

4 Rds:
10 Alt DB Bicep Curls
20 Bent Over Rows
6 Walking Lunges

12′ AMRAP:
10 Pull ups
10 Goblet Squats 53/35
25 DU / 75 Singles
5 Burpees

11-29-21

Backsquats: *All with Pause
8@30/35%
6@40/45%
4@50/55%

WOD: For Time:
1000/950m Row
50 Push Ups
30 Double DB Push Press 50/30
Rest 1:00
500/425m Row
25 Push ups
15 DB Push Press

11-24-21

10-9-8-7-6-5-4-3-2-1
Bench Press @ 75% BW
Dead Lift @100% BW
6 Jumping Lunges

11-23-21

3 Rounds:
100m Farmer Carry 70/53
25 Abmat Sit ups

Strict Press
10@34%
5@45, 55, 65%

WOD: 7′ AMRAP Ladder
2-4-6-8-10-12…..
Shoulder to OH @ 65% Strict Press Weight
Burpee Over Bar

11-22-21

Front Squats
5@35% w/Pause
5@45% w/ Pause

WOD: 2 Rounds for Time
500m Row
20 Front Squats @ 50% 1RM
400m Run
10 Front Squats

11-19-21

Team Of 2 – 25′ AMRAP
50 Cal Bike
100 Cal Row
75 TTB

11-18-21

For Time:
40-30-20-10
Close Grip Bench @ 40% of 1RM
80-60-40-20
Step Ups 20″ Box

11-17-21

Backsquats
10 @35%
8@45%
6@55%

Alt. EMOM x 4
1. 5 Backsquats @ 55%
2. 6 Weighted Lunge Steps

WOD: 10′ AMRAP Ladder
2-4-6-8-10-12……
Burpee to Plate
Plate GTO 45/35
15 Sit ups

11-16-21

Strict Press
10@35%
8@45/55%
5@65/75%
*5 Bent Over, Below the Knee, Barbell Rows After Each Set

WOD: 10′ AMRAP
21 Deadlifts
15 Shoulder to Overhead
9 T-Push Ups
:30 Rest

11-15-21

Front Squats:
8@35/45/50/55/60%

WOD: For Time:
6-9-12
Hang Squat Cleans
12-9-6
Burpees over the Bar
50 DU / 150 Singles