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

10-28-22

4′ On / 2′ Off EMOM x 4 Rounds:
25/20 cal Bike
20 Walking Lunges
10 TTB
Max Burpees in Remaining Time

10-27-22

Push Up Challenge

10-9-8-7-6-5-4-3-2-1
Bench Press @ 50-100% BW
Power Cleans