10-13-22

4 Rounds
10 Curl & Press Alt Arms
20 Bent Over Row Alt Arms
5 DB Pushups
5 DB Thrusters

NFT Bench / Core
5 Rounds:
10 Close Grip Bench Press (stay unbroken but add each round)
20 Abmat Situps
20 Bicycles
Then,
5 Rounds:
5 Close Grip Bench Press (stay unbroken but keep going up)
20 Flutter Kicks
:20 V Hold

10-12-22

The Triathalon – For Max Calories
3′ Row
3′ Rest
3′ Ski
3′ Rest
3′ Bike
3′ Rest
2′ Row
2′ Rest
2′ Ski
2′ Rest
2′ Bike
2′ Rest
1′ Row
1′ Rest
1′ Ski
1′ Rest
1′ Bike

10-11-22

Hang Power Cleans
10@35%
10@45%
Then, 4-5 Rounds to Find Heavy Unbroken 5

For Time:
15-12-9-6-3
Deadlifts
Burpees Over Bar
20 DU / 50 Singles

10-10-22

Strict Press
10@35%
10@45%
Then, 4-5 Rounds to find Heavy Unbroken 5

20′ AMRAP
300/250m Ski Erg
20 Walking Lunges (1 DB OH if possible)
400m Run
Rest Exactly 1′

10-07-22

25′ AMRAP – Team of 2
50 Close Grip Bench
30 Burpees
25 Box Step Overs w/ 2 DB 30/25
1000m Row
RD 2. Increase Bench by 10/5#, Row 800m
RD 3. Increase Bench by 10/5#, Row 600m

10-06-22

4 Rounds:
1 DB Alt V-Up 6/side 25/20
20 FlutterKicks
5-10-15-20 Pushups w/Pause at Top

For Time: “Annie on a Bike”
25-20-15-10-5
Assault Bike Calories
50-40-30-20-10
Abmat Situps

10-05-22

I. Hang Squat Clean – 12′
5@35% with Pause at Bottom
4@45% with Pause at Bottom
Remaining Time to get Heavy 2 Rep

II. 5 Rounds – 3′ EMOM Sprint
100/90m Ski
20 Wallballs

10-04-22

I. Strict Press
10@45%
8@45%
6@55% x 3 sets
*5 Hang Cleans After Each Set

II. For Time
50 Push Jerks
*3 Burpees at Every Break

III. 4 Rounds
400m Run
Rest Exactly 2 minutes

10-03-22

3 Rounds:
10 DB Bicep Curl
10 DB Row
5 Devil Press
10 Push Press

6 Rounds for Time:
10 Backsquats @50%BW or 35%1RM
10 Walking Lunges
200m Row/Ski

5′ AMRAP:
10 Rt Plank Raise
20 Bicycles
10 Lt Plank Raise
5 Tuck Ups
:20 V Hold

09-30-22

Push Press
10@35%
8@45%
6@55%
3 sets 5@65%

WOD:
1000m Ski