09-28-22

For Fun:
400m OH Plate Carry

NFT:
21-18-15-12-9-6-3
CG Bench 50-65%BW
Unbroken DU / 2x Singles
(x2 if Elite) *If you break, 3 jumping airsquats
200/180m Row

09-27-22

Skill:
Core Work Series

WOD:
100m Suitcase Carry
2-4-6-8-10
Hang Power Clean 155/105
10-8-6-4-2
Front Squats
30 Bicycles

09-26-22

Pause Backsquats
5@35/45/50/55/60%

3 Rounds 5′ EMOM
1′ Max Calories Assault Bike
400m Run
Max 1 Arm DB Snatches

09-23-22

Strength:
12′ to Work to Heavy Complex of:
3 Deadlifts
2 Hang Cleans
1 STO (optional)

25′ AMRAP – Team of 2/3:
1000m Row (switch every 250m)
10 Synchro Burpee Over Bar
40 Hang Power Cleans
10 Synchro Burpee Over Bar
60 Wallballs

09-22-22

5 Rounds x 5 Reps
Good Mornings
After each round, complete:
10 Bent Over Flys
10 Tuck Ups
20 Bicycles
:20 V Hold

14′ AMRAP
5 Renegade Rows 30/20
15 Dbl DB Floor Press
10 Push Press
20 Abmat Sit Ups

09-21-22

18′ AMRAP
500/450m Row
20 Hang Power Snatch 95/65
400m Run

09-20-22

Strength:
6 Rounds x 5 Thrusters
Start at 50% and work to heaviest 5

For Time:
21-15-9
Thrusters 95/65
Toes to Bar

09-19-22

Big Chipper
For Time (30′ Cap):
*At 0:00, and Every 5′, 100m Run*
200 DU / 450 Singles
100 Air Squats
80 DB Hang Clean & Jerk 35/25
60 Wall Balls
40 Burpees
20 Devils Press

09-16-22

4 Rounds:
10 CG Bench
20 Bicycles
2 Squat Cleans
then,
4 Rounds:
5 CG Bench
10 Tuck Ups
1 Squat Clean

09-15-22

20′ AMRAP
500/450m Row
400m Run
15 DB Thrusters