09-29-23

12′ to Find
4RM Hang Clean
Don’t be skeert to squat!

11′ AMRAP
5-10-15-20…..
Burpees
10-20-30-40….
Step Ups or Box Jumps

09-28-23

Strength
DBL DB Bench Complex
4 Rounds of 2-4-6-8 from Incline to Flat

15′ AMRAP
400m Run
Rest 1′
Repeat

09-27-23

Deadlifts
8 Sets x 3 Reps
Work to Heavy 3 TNG

10′ AMRAP
30 DU / 75 Singles
20 Lunge Steps (DB 1/4 of DL)
5 Burpees

09-26-23

20′ AMRAP
30/25 Cal Row or Ski
5 Cleans
10 CG Bench Press

09-25-23

Strength:
6 Sets x 5 Reps
Push Press
*3 Front Squats After Each Set
Add Weight Each Set

WOD 1. 3 Rounds
:15 Max Front Squats
:45 Rest

WOD 2. 12′ AMRAP
15 KB Swings American 53/44
25 Abmat Sit Ups

09-22-23

4 Rounds:
10 DBL DB Bicep Curls
20 Alt Bent Over Rows
5 Burpee DB DL

Team of 2 – 18′ AMRAP
20/17 Cal Row or Ski
10 STO 115/85
200m Run
15 Wallballs
10 Burpees Over Bar

09-21-23

6 Rounds:
6 Deadlifts with :08 Hold Between TNG Reps
(Each Round is 60 seconds – Lift/Hold to :10, TNG Lift/Hold to :20, TNG Lift/Hold to :30, etc…)
Rest 2′ – Add Weight During Rest

12′ AMRAP
1 Deadlift
5 Strict Pull Ups
10 Mountain Climbers 2ct.

09-20-23

4 Rounds
5/Side 1 Leg Staggered RDL KB
10/Side Side Raises
1 Lap Suitcase Carry
3 Pause Goblet Squats

2 Rounds:
3′ Row Max Calories
Rest 2′
3′ AMRAP of:
5 Hang Power Cleans 115/85
15 Situps
Rest 2′

09-19-23

Strict Press
5 Sets x 5 Reps
Work to Heavy 5
*3 Thrusters at Each Weight

17′ AMRAP
10 One Arm DB Thrusters (35-50% of Final Strict Press Weight)
*5 per Arm
10 Push Ups
30 DU / 75 Singles
400m Run

09-18-23

30′ AMRAP
250/200m Row or Ski
5 Power Cleans (50-100% BW)
5 Bar Over Burpees
15 Knees to Chest