10-31-23

Strength:
5 Rounds
10 Alt DB Curl & Press
20 Bent Over DB Rows
5 Slow Romanian DL
20 Jumping Jacks

20′ AMRAP
1000/900m Row
100 DU / 250 Singles
50 Wallballs

10-30-23

Strict Press
8 Rounds x 5 Reps
*4 Reverse Lunge Steps with Each Weight
Work to Heavy 5 Rep

14′ AMRAP
20/16 cal Ski or Row
20 Hang DB Snatch (50% of Strict Press #)
40 Abmat Situps

10-27-23

25′ AMRAP – Team of 3
15 Wallballs
15 KB Sumo Deadlifts
15 Mountain Climbers (2 ct)
15 Push Jerks
15/10 cal Row or Ski
*You go, you go, I go

10-26-23

4 Rounds:
5 Kneeling Strict Press R
5 Windmills R
5 Kneeling Strict Press L
5 Windmills L
5 Romanian DL / Leg

NFT – 6+ Rounds
5 CG Bench
6/Leg Side Step Ups
5 Goblet Squats

10-25-23

5 Rounds
5 Slow Strict Pullups
10 Bent Over Flys
10 High Pulls
5 Thrusters

For Time:
800/700m Row/Ski
Rest til 5′
800m Run
Rest til 10′
Repeat 1 More Round

10-24-23

Deadlifts
15′ to Work to Heavy 5 rep

15′ AMRAP
6 Burpees
12 Hang DB Snatch (20-25% of Deadlift)
24 Abmat Situps

10-23-23

Push Press
6 Rounds x 5 Reps
*Add 2 Pause Back Squats at Each Weight
Work Up to Heavy 5 Rep

15′ AMRAP
5 Back Squats
6 Walking Lunges
250/200m Row or Ski OR 200m Run

10-10-23

5 Rounds
10 Standing Flys
10 High Pulls
15 Bicep Curls
10 Sumo Deadlifts

20′ AMRAP
500/450m Row
15 Goblet Squats
400m Run

10-09-23

Strength
12′ to Find Heavy/5 Rep Max
Clean & Jerk

12′ AMRAP
10 Deadlifts
30 Sit Ups

10-06-23

8 Rounds
5 CG Bench Press
15 Weighted Sit ups
10 DB Push Press