10-16-24

Skill:
Box Step Overs

WOD: 30′ NFT
5 Heavy CG Bench Press
8 Weighted (DBL DB) Box Step Overs
6 DBL DB Thrusters

10-15-24

Front Squats
15′ to Find Heavy 5 Rep

5 Rounds
3 Front Squats EMOM
(Use Heavy 5 #)

For Time:
2000m Row or Ski
OR
6000m Assault Bike

10-14-24

Strict Press to Push Press
10 – 0
8 – 2
6 – 4
4 – 6
2 – 8
0 – 10
0 – 10 (again)

18′ AMRAP
500/450m Row or Ski
4 Rounds:
5 Clean & Jerk (with weight from above)
15 Abmat Situps

10-11-24

Hang Cleans
15′ to Work to Heavy 3RM

15′ AMRAP
200m Run
15 Wallballs
10 Walking Lunges

10-10-24

4 Rounds:
10 DBL DB Curls
5 Romanian DL
10 Alt Bent Over Rows
3 Devils Press

Endurance Day
3 Rounds of: 5′ On / 5′ Off
Choose 2-3 Machines (Row, Ski and/or Bike)
Max Calories

10-08-24

Deadlifts
6 Sets x 5 Reps

For Time – 18′ Cap
1000/900m Row or Ski
3 Rounds of:
20 Abmat Situps
10 Goblet Squats 53/35
800m Run
2 Rounds of:
20 Abmat Situps
10 Goblet Squats
400m Run
1 Round of:
20 Abmat Situps
10 Goblet Squats
200m Run

10-07-24

Skill:
Push Up Challenge

NFT
25-20-15-10-5-5-5-5
CG Bench – Unbroken
5 Power Cleans @ each weight
5 Burpees Over Bar

10-04-24

Cleans
15′ to Find a 2 Rep (touch & go) Clean

For Time:
1000/900m Row or Ski
21-15-9
Pullups
Burpees
500/450m Row or Ski

10-03-24

Back or Front Squats
10-8-6-4-4-3-3
Work to Heavy 3RM

12′ AMRAP
30 DU / 50 Singles
10 Weighted Lunge Steps

10-02-24

Strict Press
5 Sets x 5 Reps
*5 Second Hold at Top of Each Press

18′ AMRAP
400m Run
40 Situps
40 Hang DB Snatch
400m Run
30 Sit Ups
30 Hang DB Snatch
400m Run
20 Sit Ups
20 Hang DB Snatch
400m Run
10 Sit Ups
10 Hang DB Snatch