01-18-22

WOD:
2′ to complete
20/17 cal Row
Max Burpees in Remaining Time
Rest 2′
2′ to complete
20/17 cal Row
Max TTB in Remaining Time

Repeat!

01-17-22

Pause Front Squats
5@35/40/45/50/55%

WOD: 12′ AMRAP
40 Wallballs 20/14
40 Abmat Situps

01-14-22

Deadlifts:
10@35/40/45/50/55%

WOD:
100 DB Hang Cleans 50/30
Alternate Each Rep
*3 Burpees EMOM

01-13-22

Strict Press
10@35%
8@45%
3 sets of 6@55%
*5 Barbell Curls After Each Set.

WOD: For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 135/85
3 Burpees Over the Bar
5 Jumping Lunges

01-12-22

NFT Bench Day
7-10 Rounds:
5 CG Bench – working to heavy 5
5 KB Deadlifts
:20 Double KB Front Rack Hold
20 Abmat Situps

01-11-21

Backsquats:
5@35/45/55/65/75/80%

WOD:
0:00-10:00
50 Cal Bike for Time
Rest til 10:00
@10:00 Start 10′ AMRAP Ladder
10-20-30-40-50
DU (2x Singles)
Wallballs 20/14

01-10-22

3 Rounds DB Work:
10 Wonder Woman to Press
10 Flys
10 Renegade Rows

WOD: For Time:
500m Row Buy In
Then, 2 Rounds:
50 OH Walking Lunges 30/20
20 Devil Press

01-07-22

4 Rounds:
5 Bicep Curls R
6 OH Walking Lunges R
Max TTB
6 OH Walking Lunges L
5 Bicep Curls L

For Time:
50 Goblet Squats 53/35
*100m Run if you drop

01-06-22

Endurance
0:00-6:00: 1000m Row
6:00-12:00: 800m Run
12:00-18:00: 1000m Row
18:00-20:00: Max Burpees to Double 45# Plate Stack

01-05-22

Strength:
15′ to Find 5RM Barbell Thruster

WOD: 15′ AMRAP
10 CG Bench Press
5 DB Thrusters
30 DU / 75 Singles