01-10-23

6 Rounds:
5 Hang Power Cleans (going up in weight each round)
10 Toes to Bar

2 Rounds – 10′ per Round:
4′ Row for Max Calories
Then, 3 Rounds:
20 Abmat Situps
5 Deadlifts

01-09-23

3 Rounds:
10 DB Push Press R
:10 Overhead Hold
5 Push Ups – 2 Sec Pause at Top
10 DB Push Press L
:10 Overhead Hold
5 Goblet Squat – 2 Sec Pause at Bottom.

10′ AMRAP
10 Wallballs
100m Run
15 Wallballs
100m Run
*Add 5 Wallballs Each Round and Keep Going!

01-06-23

4′ Warm Up WOD
10 Russian KB Swings 70/53
:10 Plank Hold

Strength:
8 Sets x 3 Reps
Push Press Getting Heavy Unbroken 3
*1 Back Squat After Each Set

WOD 1.
For Time:
20 Backsquats with Strenght Weight

WOD 2.
For Time:
800m Run

01-05-23

Power Cleans + Pull Ups
6 Rounds
5 Power Cleans going up in weight / touch and go
5 Strict Pull Ups (weighted, if possible)

2 Rounds x 7′ EMOM
2′ Max Cal Assault Bike
Then, 3 Rounds:
5 DB Hang Clean per Arm
5 Push Ups (2 sec pause at top)

01-04-23

6′ AMRAP
20 Abmat Situps
30 DU
:10 V Hold

2′ EMOM x 6 Rounds
5 Front Squats @ 50%
100m/85m Ski

01-03-23

Strength
12′ to Get Heavy Complex
3 Deadlifts
2 Hang Cleans
1 Shouler to Overhead

12′ AMRAP
1-2-3-4-5…..
Deadlifts
2-4-6-8-10….
Burpees Over the Bar
200m Run

01-02-23

Strict Press
10@35%
10@45%
4 Sets x 5 Reps Working to Heavy Unbroken

Benchmark WOD #1
4′ Max Cal Ski Erg
Rest to 10′
Then, 5′ AMRAP:
10 DB Push Press (5L/5R)
25 DU
10 Goblet Squats