11-24-22

400m Suitcase Carry Warm Up
*5 Goblet Squats Every 50 Steps

35′ AMRAP / Team of 3-4
22 Wallballs
22 SDHP 70/53
22/15 Cal Row or Ski
22 Knees to Elbows
200m Run
*Every 5′, Resting Teammates Perform 22 Synchro Jumping Jacks

11-23-22

Deadlifts
8@34/45/55/65%
*After Each Set:
:20 L Sit + 15 Crunch Pulse

For Time:
800m Run / 1`000m Row
50 Bicep Curls
20 Devils Press
400m Run / 500m Row
20 DB Push Press (5/Arm)
10 Devils Press

11-22-22

Strict Press
10@35%
8@45%
6@55/60%
4 Sets of 2 Reps – Increasing Weight to 2RM
*2 Push Press After Each Set

For Time:
21-15-9
Push Jerks
Burpees Over Bar

11-21-22

Backsquats:
10@35%
8@45%
6@55 & 60%

4 Round Alt EMOM:
1. 4 Backsquats @ 65%
2. 5 Tuck Ups + 10 Tuck Crunches (Add 2 Tuck Ups Each Round)

14′ on Clock:
50/40 Cal Row or Ski
50 Abmat Situps
50/40 Cal Row or Ski
50 Abmat Situps
In Remaining Time, AMRAP
5 Perfect Pushups
5 Perfect Airsquats

11-18-22

Team of 2-3
30′ Max Cal on Rower
*20 Tuck Ups during your “rest”

11-17-22

For Time:
18-15-12-9-6-3
CG Bench @1/3-1/2 BW
10 1 Arm DB Hang Snatch

11-16-22

5 Rounds:
10 Strict Pull Ups
10 Dbl DB Push Press
1′ Max DU

WOD: For Time
100 Russian KB Swings

11-15-22

6:10 Abs
10 GTO 35/25
10 Russian Twists
10 Plate Tuck Ups
10 Crunches with Plate
10 Floor Press

On a Running Clock (22′ Total)
10′ to Find Heavy Complex of:
Power Clean + Hang Power Clean + Hang Squat Clean
Rest 2′
At 12′: 10′ to complete
5 Rounds
5 Burpees Over the Bar
5 Deadlifts
*In Remaining Time, Attempt Heavier on Complex

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