09-26-24

Strict Press
5 Sets x 5 Reps
Push Press
4 Sets x 4 Reps
*Front/Back Squat After Every Set

12′ AMRAP
10 Pullups
20 Weighted Step Ups

09-25-24

For Time – 26′ Cap
1000/900m Row/Ski
30 Medball Situps
25 Wallballs
750/725m Row/Ski
30 Medball Situps
25 Wallballs
500/450m Row/Ski
30 Medball Situps
25 Wallballs
250/200m Row/Ski
30 Medball Situps
25 Wallballs

09-24-24

Clean & Jerk
10-8-6-4-2-1-1-1

10′ AMRAP – Run! Hurricane is coming!
1-2-3-4-5-6-7-8-9…..
Deadlifts
160m Run

09-23-24

Warm Up WOD
4 Rounds:
15 KB Swings
5 Goblet Squts
5 Push Up to Inchworm

5 Rounds NFT
10 Back Squats (working to heavy)
20 Walking Lunges
1′ Max Cal Row or Ski

09-20-24

Hang Power Cleans
12′ to Find 15 Rep Unbroken Heavy

15′ Team of 2-3
20 DU / 35 Singles
10 Alt DB Hang Snatch

09-19-24

4 Rounds:
15 KB Swings
5 Goblet Squats
10 Side Lifts/Side
1′ Plank Hold

18′ AMRAP
500/450m Row or Ski
40 Burpees
400m Run
30 Burpees
500/450m Row or Ski
20 Burpees
400m Run
10 Burpees
*Max Calories on a Machine for Remainder of Time

09-18-24

Back OR Front Squats
15-12-9-6-3-3
Work to Heavy 3RM with Perfect Depth

For Time:
30-20-10
Pullups*
60-40-20
Walking Lunges
(*Scale is 2x Jumping or RR)

09-17-24

Push Press
6 Sets x 5 Reps
*Add 3 Paused Front or Back Squats After Each Set

14′ AMRAP
2-4-6-8-10-12…..
Hang Cleans
Deadlifts
200m Run

09-16-24

5 Rounds:
5 Goblet Squats
5 Sumo DL
10 HR Pushups

8-10 Rounds NFT
10 CG Bench Press
15-20 Tuck Ups
5 DBL DB Squat Cleans

09-13-24

Team of 2 – Row / Ski Endurance – 30′
Max Meters in:
5′ / 5′
4′ / 4′
3′ / 3′
2′ / 2′
1′ / 1′