12-07-23

3′ AMRAP – Just a Bar
1-2-3-4-5-6….
Deadlift
Hang Clean
Strict Press
Back Squat

3 Rounds of 4′ On / 4′ Rest
450/400m Row or Ski
Then, with Remainder of 4′, AMRAP of:
5 Hang Cleans 95/65
4 STO
5 Burpees Over Bar

12-06-23

Quick WOD:
2-4-6-8-10
Push Ups with 2 sec pause at top
Dbl DB Push Press
Dbl DB Bent Over Row

8 Rounds NFT:
8 CG Bench Press @50-100% BW
25 DU / 75 Singles
15/12 cal Sprint Row/Ski/Bike

12-05-23

12′ to Work to Heavy Complex:
3 Tng Deadlifts
Drop Bar and Within 3-5 Seconds
2 Power Cleans

15′ AMRAP
5 Deadlifts
30 Abmat Sit Ups
:30 Plank Hold

12-4-23

Push Press
10-8-6-4-2-2-2
*3 Pause Back Squats at Each Weight

4′ EMOM x 5 Rounds
15/12 Row or ski
6 Walking Lunges
4 Back Squats (@final pp #)

12-01-23

3 Rounds:
10 Double DB Curls
5 Push Up Row
4 Devils Press
3 Thrusters – pause at bottom

12′ AMRAP
2-4-6-8-10….
Squat Cleans (50-100%BW)
200m Run

11-30-23

Strength
Strict Press
6 Rounds x 10 Reps
*6 Lunges at each Weight

10′ WOD
Max Calories Row or Ski or Bike

11-29-23

Strength:
Power Cleans
3 Rounds: 4 Rep Touch & Go
3 Rounds: 3 Rep Touch & Go
3 Rounds: 2 Rep Touch & Go
*Getting Heavier Each Round

6 Rounds NFT:
10 CG Bench (50-75% BW)
3 DL (at 2 Rep Power Clean #)
5 Burpees Over Bar
:30 Plank Hold

11-28-23

4 Rounds
10 KB Sumo DL
:20 Hold/Side
5 Buprees with Double Push Up
25 Jumping Jacks

20′ WOD
10-20-30-40-50 Step Ups
2x DU / 3x Singles
5 CTB Pullups
*once work is complete, spend remainder of time Row/Ski for Max Cal

11-27-23

3 Rounds:
10 DB Hang Cleans
5 DB Push Press/Arm
5 Romanian DL
5 Front Squats

Back Squats
5@ 35, 45, 55 & 65%

16′ AMRAP
25/20 cal Row/Ski
30 Abmat Situps
10 Goblet Squats @35% of Backsquat

11-24-23

Choose Your Complex:
A. 3 DL + 2 Hang Cleans + 1 STO
B. 3 DL + 3 Hang Cleans

13′ AMRAP – Team of 3
Max DB Hang Clean & Jerk (@35% of Heaviest Complex Weight)
Other Partners Hold Plank as “Rest”