11-14-22

4 Rounds:
10 DB Curl & Press
20 DB Rows
5 Pushups
10 Bridge Lift

4-5 Rounds:
2′ to complete:
25 Wallballs
6 Walking Lunges
2′ to complete:
15/12 cal Ski
6 Walking Lunges

11-11-22

Power Cleans
5 @ 35/45/55%
Then, 3 More Sets of 5 Getting Heavier
*Touch & Go.

WOD: For Load
6 Rounds:
5 CG Bench Press
*Increase Weight Each Round to Find 5RM
Rig to Wall Suitcase Carry
20 Flutterkicks

11-09-22

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

WOD: For Time
40/35 cal Ski
80 Walking Lunges
30/25 cal Ski
60 Walking Lunges
20/15 cal Ski
40 Walking Lunges

11-08-22

Strict Press
10 @ 35%
8 @ 45%
4 x 5 @ going up
*5 Deadlifts at Each Weight

WOD:
EMOM
1-2-3-4-5 Clean & Jerk
2 Burpees Over Bar
Max DU / Singles in Remainder of Minute
Rest 1′
At, 12′ For Time:
15 Clean & Jerk
10 Burpees Over Bar
50 DU / 150 Singles

11-07-22

Strength:
10 Backsquats @35/40/45%
Then, 1 more set of 10 heavier.

WOD – For Time:
21-15-9-15-21
Goblet Squats 70/53/44/35
Calories – Ski or Row (Alternate)
200m Run

11-04-22

25′ AMRAP – Team of 2-3
5 Push Ups
10 TTB
15 American KB Swings
Partner Completes Full Round then Switch

11-03-22

3 Rounds @ 8′ Intervals – Your Choice:
1000m Row
OR
1000m Ski
OR
800m Run
*These are Repeats, Choose One

11-02-22

5 Rounds – Increase Weight Each Round
8 Barbell Bicep Curls
5 High Pulls
3 Front Squats

22′ AMRAP
20 DB Push Press
30 Abmat Situps
20 Bicycles
20/17 cal Row or Ski
400m Run

11-01-22

14′ to Find Heavy Complex of:
Power Clean + Hang Power Clean + Power Clean + Hang Power Clean

WOD:
5 Rounds – 1′ On / 1′ Off
Max Wallballs
Rest 3′
3 Rounds – 1′ On / 1′ Off
Max Devils Press 50/30

10-31-22

A. Push Press
10 @35/45%
5@55%
Then, 2 more sets of 5 to find heavy unbroken
**3 Pause Backsquats at each weight.

WOD 1.
15 Backsquats with A

WOD 2. For Time – Any Order you Like
800m Run
40/35 cal Row
30/25 Cal Ski
25 Burpees